Warm-up:
10 Minutes of:
10 Goblet Squats w/Counterbalance
10 Perfect Burpees
10 Hollow Rocks
50 Single Unders + 15-20 Double Unders
Strength:
Pause Back Squat 8-8-8-8
WOD:
For Time:
15-12-9-6-3 Burpee
Alternate With
30-24-18-12-6 Butterfly Sit-Ups
Alternate With
60-48-36-24-12 Double Unders
TIMECAP: 13:00
Extra Work:
EMOM 20, alternating:
a) 10 Unilateral Dumbbell or Kettlebell Rows, left
b) 15-20 Hollow Rocks
c) 10 Unilateral Dumbbell or Kettlebell Rows, right
d) 15-20 Superman Extensions w/pause @ top