WOD: 20:00 emom: m1: 30-50 double unders m2: 15-25 ab mat sit ups m3: max calorie bike m4: rest SKILL: 4 sets: 10 dual kettlebell deaflift w/ :03 negative 12 ring rows 10 burpees

WOD: “marconi” *teams of 2 2382 meter row -then- 20 alternating rounds of 11 toes to bar 20 air squats 16 kettlebell swings