Skill

5 RFQ

** 12 DB RDLs
** 16x 1-are DB BP (alternating)
** 12 Kossack squats
** 15 standing banded crunches

WOD

Row 1min of
24 strokes/minute @ 5
28 s/m @ 5
32 s/m @ 5
24 s/m @ 7.5
28 s/m @ 7.5
32 s/m @ 7.5

Swift

EMOM for 10min

** 10 Wallballs
** 10 Hang DB Snatch