Skill

3 RFQ

** 8ea. Side plank hip thrusts
** 8ea. Knee supported DB ext. rotations
** 8ea. OH Deadbugs

WOD

4 RFT

** 15 Pull-ups
** 400m Run/row/ski

--Gold star if you run--

Fit30

E6M for 3 Rounds:

** 600m Run/row/ski
** 12x 1-arm Devil's press (6ea.)
** 15 Box/Ring dips
** 18x 1-leg V-ups

--Gold star if you run--