SWOD- 8/6/5/4 squat snatch 20 min cap sub 10/10/10/10 back squat if injured shoulder
WOD- total reps
5 min AMRAP
100m row = 1 rep
5 kb swings 70/53# masters 53/35#
Rest 1 min
5 min AMRAP
10 pistol squats sub banded pistols sub Bulgarian split squats
10 DB snatch 45/25#
5 min AMRAP
10 GHD sit-ups sub sit-ups
10 air squats