WARM UP

400m Run

Fence Drills

2x:

10 Ring Rows

10 Air Squats

10 Push-Ups

STRENGTH

4×5 Strict or Weighted Pull-Ups

*Modifications Can Be Used, But No Bands!

WOD

3 Rounds:

20 KBS (24/16)

200m Run

12 KB Lunges (Total)

200m Run

10 Chest to Bar Pull-Ups