WARM-UP

9 min Warm up EMOM:

M1: Row
M2: 10 Light KBS (full)
M3: 10 SL Sit Ups

Foam Roll 5 min

SKILL:

KB Farmer Carry Shuttle relay w/ Partner:

8 rounds alternating:

1 shuttle run w/ 2 KB’s (24/16)

10 min cut

WOD:

2 Rounds of 2 Min Stations (22:00)

ME DB Snatch (55/35)

ME Cal on Airdyne

Burpees W/ Plate
*plate goes GTO w/ each burpee

ME Row for Calories

Weighted Sit Ups w/ wallball (20/14)

(2:00 rest)