Warm Up
Pass throughs
2x
10 box push ups
10 box step ups
10 squats with 3 second hold at bottom
Strength
Back squats
10 min. EMOM - 10 reps
Rx weight 135/95
WOD
Tabata for total reps
Row/bike/ski for calories
Wall balls
KB swings
Burpees
Post
50 weight plate sit ups
50 russian sit ups