Strength

Core: 12 Min EMOM (4 Sets)

 Min 1: 20 Knees 2 Elbows on Ball
 Min 2: 15 Pike Push Ups on Ball
 Min 3: 20 Russian Twists
 Min 4: 20 Shoulder Taps with Feet on Ball

Technique

 10 Min Turkish Get Up Technique and Strength

WOD

4 Rounds

 200m Goblet Carry (24/16 kg)
 15 GHD Sit Ups