• WARMUP
  • Run 400m
  • 3 Rounds
  • 10 Rev Dislocates
  • 10 Ring Rows
  • :20 Sec HS Hold or Plank Hold
  • 10 Squat Jumps

  • METCON
  • 24 min EMOM
  • Min 1 – Row 250/200m
  • Min 2 – 25' HS Walk / 40 Shoulder Taps (HS or Plank)
  • Min 3 – 12/8 STRICT Pull-ups (no kipping)
  • Min 4 – Rest