Warm Up: 3 Rounds Of:
200 meter Run
5 Turkish Get Ups each arm @light weight
7 Medball Cleans @light weight
9 Yoga Push Ups
Strength: Bench Press – 12 minutes to establish a heavy single for today.
Then, 4 minutes EMOM Of:
3 Reps @85% of todays weight.
WOD: In Pairs, 4 RFT each I Go You Go:
15 AbMat Sit Ups
10 DB Front Squats @2X22.5/15kg OR KB @2X24/16kg
5 BMU (Beginners: 5 Jumping Pull Ups + 5 Box Dips with DB)
Time Cap: 17 minutes.