140 min
1.Warm up & prep. for ATQ Wod 1
A. Mobility & breathing
B. Ergs for 3+2+2+1 min
C. Squat warm up w/ band & KB
D. Movement prep: knee raises, front squat, push press
E. 2 sets of: 6 + 6 + 6 PP, FS, KR

2.ATQ Wod 1
A. 5 RFT:
12 STOH 25 kg
12 FS
12 hanging knee raises
Time: 5.45

3.Cool down
A. 30 min easy AB

4.Accessory
A. 3 sets:
5 + 5 TGU @ 8 kg KB, slow tempo

B. 3 sets:
10 curl up w/5 sec. pause
35 s. side plank hold
20 bird dog

C. 3 sets:
8/s. bicep curl @ 25 lbs