Skill

5x3, E2M for 5 rounds

3 Back squats, 2 sec pause at bottom

WOD

10min AMQRAP

** 5 Dragon flies
** 10 Barbell curls
** 1 Lap gun walk (plate)
** 15 OH Banded triceps

Fit30

EMOM for 16min

** A: Shuttle run
** B: 12 Slam balls
** C: Row 15/12 Cals
** D: 50sec Wall sit