Warm Up
High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10

MOB
Coach's Choice

Strength/Skill

EMOM5

ADV: Strict MU x 3

INT: 1-3 strict + 3 kipping pull (banded scale)(push away at top focus)

BEG: 5 arch rock + 5 hollow rock + 3 ring row

WOD

4rds

500m row

30 PU (Scale= BDD)

20 burpee box jump over

30 DB push press(40/25)

40 min Time cap

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