Warm Up 56 (No Measure)
Run 400m
12 Walking lunges
12 Cossack lunges
12 PVC Good Mornings
12 Clam Shells
12 Scap Pull Ups
12 Scap Push Ups
+
5 Bent Over Plate Drop
Metcon (AMRAP – Reps)
EMOM 10:
Rope Climbs
1-3 Reps
Metcon (No Measure)
4 RNFT:
10 Heavy DB/KB Deadlifts
50′ Rope Sled Pull (hand over hand)
100′ Heavy DB/KB OH Walk