400m run or 500m row

2RFQ

20 lunges

15 OHS

10 BTN Snatch Grip Press

 

Midline:

4 rounds 

:20/:40

isometric back ext. hold

:30/:30

Hollow Hold

 

20 min to establish 1RM Overhead Squat

 

21 Back Squats 95/65

400m run

15 Front Squats

400m run

9 Overhead Squats

400m run

For Time!