Warm Up:
9 min EMOM
min1 NJ Sprint
min2 5 burpees + 5 pull ups
min3 12 walking lunges w/ twist

Mob: KB Calf Smash  

Strength: 
Front Rack Lunges
3X10 (pick a challenging weight to hit stright through) 

WOD:
12min AMRAP
50 Double Unders
12 Pistols
6 Muscle Ups

SCALE:
100 Singles
12 weighted Cossack squats
6-pull ups +6 dips

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