Main – WOD

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Warm-up

(No Measure)

3min Row

40M skip

40M Toy Solider

40M 1 leg floor touch

40M bear crawl

5 chin ups

5 pull-ups

1 min couch stretch

Skills

Pistol Squats

Metcon

EMOM 12

Even minutes 3 Deadlifts @ 70 – 80% of 1RM

Odd minutes 3 Box Jumps 30/24# (go higher if comfortable)

Deadlift (Even minutes 3 Deadlifts @ 70 – 80% of 1RM)

Max Height Box Jump (Distance)

Max Height Box Jump

Challenge

Metcon (Distance)

6 rounds

:20 Sprint Row

:30 Rest