Warm Up

attatch skinny band to rig at eye level
2RDS
Banded face pull x 10
pallof press (w/ band) x10
Single arm lat pull down x10 ea
single arm victories x 10 ea

Then
High knees down
but kickers back
crab walk down
duck walk back
250m row

MOB

Coach's Choice


Strength/Skill

EMOM5 ADV: 5 pull ups + 5 CTB + 3 bar MU INT: 5 kip swing + 3 pull up (any w/ pause at the top of the bar) BEG: Pull up negative to box (5 seconds down)

WOD

FT:

60 cal row

40 burpee over rower

20pull ups

40 burpee over rower

60 cal row

30min Time cap

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