• WARMUP
  • Dynamic Warmup

  • STRENGTH/SKILL
  • 4 Rounds NOT for Time
  • 10-15 Ring Push-ups OR pushups if standard cannot be met (rings to armpits)
  • 1:00 Plank 

  • METCON
  • 3:00 Max Calorie Row
  • Directly into
  • 5 Rounds 
  • 15 KB Snatch 53/35 (do not have to alternate)
  • 10 Box Jumps 24/20
  • Directly into
  • 3:00 Max Calorie Row