Skill

For time:

** 100 Hang PWR snatch
** 100 Front squat

Rx: 45/35

WOD

4 RFQ

** 15 Reverse hypers
** 15 GHD sit-ups
** 10ea. KB Hip flexor lifts
** 10ea. KB Side bends

Fit30

EMOM 10

** 5 Slam balls
** 10 Tall plank toes touches
** 15 Plate hops