warmup
DB pushpress 10
Abmat sit ups 15
Back extension 15
3 rounds

mobility
Wrists
Abs

skills
Hollow rock
Arch rock

strength
Back squat
wendler Cycle 2
5x 40%

5x 45%

3x 55%

3x 65%

3x 75%

3+x 85%

WOD
7 min amrap
10 frontrack lunges 40/30kg
10 burpee over bar (lateral)

EAZY WOD
use light weight bars