Warm Up 102 (No Measure)

400m Run

2 RNFT:

7 RDL

7 Clean Pulls

7 Muscle Cleans

7 Front Squat

7 Push Press

+

3 RNFT:

30 Sec Goblet Squat Hold

30 Sec Crab Pose

Negative Pull Ups (5×5)

5 sec + negative

Metcon (Time)

30-25-20-15-10

Calorie Row

Russian Kettlebell Swings (70/53)

10 Meter Shuttle Sprints
Scale 1:

30-25-20-15-10

@ 53/35

Scale 2:

25-20-15-10-5

@ 45/35

*17 min time cap*