Warm Up
3 rounds
-5 cal row
-5 barbell hang cleans
-10 walking lunges
-15 ball slams
WOD
EMOM 16 minutes (alternate between the two)
1. – (ODD) front squat + shoulder to overhead
2. -(EVEN) 10 cal bike or row
CORE
5 min AMRAP
-sandbag get ups