3 ROUNDS
5 Push-up to Pike-up
10 Bootstrap Stretches
10 Alt. Spiderman Lunges
10 T-spine Rotations

Into...

EMOM x 6:00
:30 On/ :30 Off
Min 1 - Row
Min 2 - Wall Squats
Min 3 - Walking Lunges
Min 4 - Bike
Min 5 - Cossack Squats
Min 6 - Back Squats w/ empty bar

3 ROUNDS FOR TIME
13 Back Squats (155/105)|(115/75)*
Rnd 1 350/300 Row
Rnd 2 90 second elbow plank
Rnd 3 18/14 Cal Bike
* 12 Minute cap
* The bar comes from ground.

(Score is Time)

FOR RECOVERY
2:30 Foam Rolling Quad / IT (L)
2:30 Foam Rolling Quad / IT (R)

(No Measure)