then 3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Lift: Back Squat - 8 x 3 Reps @ 70% - EMOM
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Skill: Candle Sticks
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WOD: 20 Min AMRAP
20 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
20 Sumo DL High Pull - 45/35 L1, 75/55 L2, 95/65 L3
20 Box Jump - 20/14 L1, 24/20 L2, 30/24 L3
20 Push Press - 45/35 L1, 75/55 L2, 95/65 L3
20 Calorie Row - All Ls
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Superset: 1a. Single Arm KB Press - 4 x 10 Reps
no rest
1b. Max Strict Pull Ups - 4 x Max Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backward Sled Pulls - fast, moderate weight, rest as needed between efforts