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.