FCF #191 WARMUP Run 400m 3 Rounds Bear Crawl F/B 10 Good Mornings 20 Side to Side hops 30 Mountain Climbers :30 Plank SKILL 10 min Alt EMOM O: 3-5 Bar Muscle Ups E: 50 Double Unders METCON 10 min AMRAP 21 Deadlifts 185/125 15 Burpees Over Bar