WARM UP:
12:00 EMOM
M1: rowing
M2: Walking lunge to instep
M3: PVC shoulder work
M4: 10-15 Knee to Elbows
SKILL:
Setup and into WOD
WOD:
2:00 Max Effort
Double Unders
Rope Climbs
Muscle ups
Slam Ball Hold
Zyrcher Squat
Burpees
Row (meters)
(2:00 rest between)