EMOM 10

2 Back squats @ bw

"FAT AMY"
1 Round for time:
50 Squats
10 Burpees
40 Situps
10 Burpees
30 Alternating Lunges
10 Burpees
20 KB Swings
10 Burpees
10 Bear Crawls (1x=1length of room)
10 Burpees
20 KB swings
10 Burpees
30 Alternating Lunges
10 Burpees
40 Situps
10 Burpees
50 Squats

Foam Roll Upper T / lat armpit
LAX pec Ball Rear / lateral delt
Theraband face pulls + bent over reverse flys
Extended crab

WOD (S):
3 rounds for total reps
1:00 ME cal row
1:00 rest
1:00 ME cal ski
1:00 rest
1:00 ME cal bike
1:00 rest
1:00 ME KBS
1:00 rest
1:00 ME sit ups
1:00 rest
1:00 ME wallballs
1:00 rest
1:00 ME burpees
1:00 rest

Foam roll glute / quads
Calf stretch
Dynamic Lunges / Lizard stretch
(2) 5lbs weight plates, Y's T's, W's flys.
Torsion Control
10

Every 2 min for 10 min (5 rounds)
200m sprint
10 push press 115/75#

3 x 10 Good morning or 3 x 15 Hip extensions

WOD (S):
30 min with easy pace
8 burpees
2 + 2 turkish get ups
12 KB snatch
16 goblet squats

3 Front squats (65-75% of max)

WOD
4 rounds
40 DUs
15 V-ups
8 HSPUs