Pause Front Squat 8-8-8-8 For Time: 15-12-9-6-3 Burpee 30-24-18-12-6 Butterfly Sit Up 60-48-36-24-12 Double Unders

Alpha/Extra:

EMOM 20, alternating 10 Unilateral DB or KB Rows , L 15-20 Hollow Rocks 10 Unilateral DB or KB Rows, R 15-20 Superman Extensions