WARM UP: 10:00 AMRAP 1:00 Row 10 Lunge to instep/hip openers 20 Monster band walks (R&L) 10 Banded drop squats (above parallel) 10 Banded drop squats to squat SKILL: For time 20 Squat cleans 15 Squat cleans 10 Squat cleans WOD: Row sprints 6rds :30/1:00 :30 Hard on the rower for Calories 1:00 Walking rest

WARM UP: Plyos SKILL: Into WOD WOD: MAX EFFORT” ME AM SIT-UPS ME SQUAT ME PUSH-UPS ME Ring Rows ME DU