Warmup

Core – x2

10 backext

30 secs hold

10 hollow rocks

30 secs hold

Strength

Front squats

6×6

Wod

3 Rounds for time of:

100m Dumbbell Farmer’s Carry 50/35

15 Dumbbell Thrusters 50/35

Rest 3 min

2 rds

400 m row

12 toes to bar

8 dumbell burpees 50/35