Main – WOD

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Warm-up

(No Measure)

400M Run (200 skip / 200 Run)

15 Squats

15 Push-ups

15 Sit-ups

5 Pull-ups

5 Chin-ups

Strength

Weighted Dips (5-5-5)

Weighted dips if you can for load

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
12 Box Jumps, 24″
6 Thrusters, 95#
6 Bar Facing Burpees
Women 20″ and 65#

Cool Down