Main – WOD

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Warm-up

500 meter row or 400 m run

20 m elbow to ankle

20 m bear crawl

20 m skip

20 m lunges

10 pvc pullovers

10 pushups

3 pullups

3 chin ups

30 sec couch stretch

Skills

Front squat

Front Squat (12 min Emo2m (every minute on the 2 minute))

2 reps @ 80-85% every 2 minutes. 6 sets total

Metcon

Metcon (Time)

5 rounds for Time

15 kettlebell swings 55#/35#

10 burpee box jump over

5 ring dips

Challenge

Coaches Choice