Primer
3x
5/5 staggered kB rdl
5/5 kb bent over row
5/5 kb hang clean
10 hollow rocks
10 tuck ups
10 SL V ups
:10 hollow hold
WOD
18-15-12-9-6-3
Calorie Bike (15-12-9-6-3-3)
Anchored sit up
Alt DB push press or alt db hang snatch
Immediately Into
18-15-12-9-6-3
Calorie Row
Hanging knee raise (controlled)
Db floor press
Cap: 30 min