Warm Up
Mobilize lowerback, shoulders and hips

3 rounds
5 jefferson curls
10 archer squats
1 TGU each side

Conditioning
4 rounds:
10 DB archer squat to press
10 DB skull crushers
10 Archer ring rows
Metcon
CF.18.08.09
EMOM 16:
1: 7m HS walk/3 wall walks
2: 1 lap run
3: SB carry for 4 lengths/25kg plate carry
4: 10 ring dips