Warm Up: 400m Run

10 Standing SPT

10 Inch Worms

10 Yoga Push Ups

2 Rounds Of:

10 Box Jumps + Step Down

8R/8L Single Arm Press @light KB

Strength: 3RFQ Of:

20 meter Farmers Carry AHAP

20 meter Front Rack Carry 2XDB/KB AHAP

20 meter Overhead Carry 2XDB/KB AHAP

*Rest as needed after each round, work in pairs or groups of 3.

WOD: The Ghost – 6 Rounds Of:

1 minute ME Cal Row

1 minute ME burpees

1 minute ME DU/Singles

1 minute REST

*work in pairs of groups of 3, alternating between stations.