Skill

5 RFT

** 400m Row
** 80ft OH plate lunge

WOD

3 RFQ

** 5ea. Side plank hip thrusts
** 15 Banded lat pulls
** 1-lap ea. Superman carry

Fit30

33-27-21-15-9

** RKBS
** Tall plank toe touch
** Plate hop
** Plank step-up