Warm Up: 3 rounds Of:

200 meter Run

10 Leg Swings each leg (front)

10 Alternating Lunges

10 AbMat Sit Ups

Strength: Front Rack Alternating Lunges

17 minutes to build to a 10RM from the ground (5R/5L).

WOD: 21 minutes EMOM Of:

#1: 200 meter run

#2: 5 Front Squats @80/60kg (from the ground)

#3: 10 CTB Pull Ups (Beginners: Pull Ups/Ring Rows)