• WARMUP
  • 3 Rounds
  • :45 Jump Rope
  • 20 Cossack Squats 
  • 15 Pass Throughs
  • 10 Push-ups 

  • SKILL
  • 12 min ALT EMOM
  • Min 1.  8-14 Alternating Pistols (Regression tuck leg behind or x2 Air Squat)
  • Min 2.  2-4 Wall Walks w 5 second pause at top
  • Min 3.  :40 Hollow Rocks

  • METCON (CAP 20)
  • 3 Rounds
  • 400m Run
  • 20 DB Snatch 50/35
  • 20 Single Arm Overhead Lunge Steps 50/35