Work
5 Sets
A1) Horizontal row with feet on bench x8
A2) Hamstring glider curls x10 (use 5 or 2.5lbs plates on grass)
WOD
AMRAP 12 mins
16 Alt DB Snatch 50/35#
9 Burpees over DB
6 C2B
Finisher/Core
3 sets
9/7 Cal AB sprint
No break into 10 jumping lunges
Rest 1:30