WOD 12.9

A - Warm Up And Mobility,

B - Strength And Skills

Overhead squats 5-3-3-5


C - Conditioning

10 Min Amrap

10 Toes to bar/K2E

10 Thrusters

10 OH Walking lunges ( 5 each )


D - The Core

15 Hollow Rock

15 Hollow Arch

45' Rest

repeat 3 x

CFCKB