WOD

Warmup 500m Row Squat Therapy Skin the Cat Good Mornings 30 GHD Situps Skill Snatch EMOM 12 Min Add weight every minute WOD 11 Min AMRAP 5 Ring Dips 10 Hang Snatches (95/65) 15 KB SDHP (1.5/1) 20 Russian Twists

Challenge WOD 4 rds 20 Hollow Rocks 15 GHD Back Extensions