WARM-UP:

Ladder Drills

2 X:
10 PVC pass throughs
10 PVC push press
10 Ring rows
10 Arch/Hollow swings (arch/hollow = one)

SKILL:

15 Min to compete:

3 X 500m row time trials

WOD:

3 RFT (16:00)

400m Run
10 Push-ups
15 Toe to Rings
20 12” box jump overs