• 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