General Warm up:

A. 3 RFT @ a sustainablepace:
– 20 dual DB box step-overs
– 20 per side med ball torso twists
– 20 total 1-arm alt. DB hang power
clean to reverse lunge @ 40/30; 35/25
– 20x 2-count flutter kicks with
DBs locked out over chest

B. EMOTM 12 min:
1. 5 strict chin-ups + 10 dual handed KB curls
2. 10 dual Small plate straight arm reverse flys
3. :30 sec hollow rock hold