WARM-UP:

2 Rds:
20 Seal Jumps
10 Air Squats
10 RR
10 SLSU
10 Push Ups

1 Set Fence Drills

SKILL:

10 Min EMOM:

M1: 3 Front Squats (155/105)(from ground) + 5 Burpees

M2: 15-20 Hollow Rocks

WOD:

“Nicole”

AMRAP in 20 min:

400 M run
ME Pull Ups