Skill

** 3 C&J EMOM for 5min
** Rest 2min
** 2 C&J EMOM for 5min
** Rest 2min
** 1 C&J EMOM for 5min

WOD

:45 ON --:15 OFF for 3 rounds:

** Banded OH tricep extensions
** Barbell curl
** DB lateral hold
** Curl ups

Fit30

5 RFQ

** 5 Tempo push-ups
** 8ea. Knees over toes split squats
** 10ea. Birddog rows
** :20 Hard hold ea.