Skill:
OHS Review
Strength:
EMOM for 9 min
SCALED: EMOM for 9 min
3x Overhead Squat
3x Overhead Squat / Front Squat / Back Squat @ light to moderate weight
WOD:
For Time:
21 OHS @ 55-65% (135/95)
50 Double Unders
15 OHS
50 Double Unders
9 OHS
50 Double Unders
Accessory Work:
Conditioning
EMOM x20
1st: 14/12 Calorie Row
2nd: 10 Burpees to 6” target
3rd: 15 RKBS @ 53/35
4th: Rest