A)SWOD WORK FOR HEAVY OVERHEAD SQUAT B)GYMNASTIC CONDITIONING ALT EMOM 9 a)40 SEG HOLLOW HOLD b)20 SHOULKDER TAPS c)40″ ARCH HOLLOW C)CONDITIONING AMRAP 9: 8 TURKISH GET UP(24/16) 10 HANG SQUAT CLEAN(60/40) 12 PUSH UPS