Warm Up 124 (No Measure)
Run/Row/Bike
+
3 RNFT:
10 Air Squats
10 Crossover reverse Lunges
10 Windshield Wipers
+
10 Worlds Greatest Stretch/side
Metcon (AMRAP – Rounds)
EMOM 10:
Even – 4-8 Strict Rope Pulls
Odd – 2 Rope Climbs
Scale 1:
Even: Kipping Pulls
Odd – 1 Climb
Scale 2:
Even: Banded Pull Ups
Odd: 5 Rope Pulls (from ground)
Metcon (AMRAP – Rounds)
24 min EMOM:
Min 1: 15 T2B
Min 2: 15/12 Cal Row
Min 3: 5 BMU
Min 4: 15 Alt. KB Snatch @ 53/35