Warm Up 93 (No Measure)
2 RNFT:
Run 200m or row 250m
10 Inch worms
15 Squats
15 Beat Swings
10 Superman hold
+
2 RNFT:
10 Bird Dog w/ abduction
20 Dead Bug
Metcon (AMRAP – Rounds)
EMOM 6:
Odd – 2-5 Strict Pull Ups
Even – 8-12 Kipping Pull Ups
Metcon (5 Rounds for reps)
5 x 3 Min AMRAPS:
10/8 Call Row
30 Double Unders
8 KBS 70/53 lbs
Rest 2 min between amraps
Scale 1:
9/7 Cal
18 Double Unders
8 @ 53/35
Scale 2:
8/6 Cal
30 SU’s
8 @ 45/25
Metcon (No Measure)
3 RNFT:
20 Side Bends
40 Russian Twists @ 45/25
20 Toe Touches