Warm Up:  400 meter Run

10 X 3-Way SPT

15 KB Halo each side @light KB

10 Yoga Push Ups

Strength: 15 minutes EMOM Of:

#1: 6 High Pulls each arm AHAP

#2: 12 Pull Ups (kipping/butterfly is allowed, Beginners: Jumping Pull Up)

#3: 6 One Arm Ring Rows each arm

WOD: 3 RFT Of:

14/12 Cal Row

15 Deadlift @80/60kg

15 Burpees OTB

Time Cap: 14 minutes.