Warm Up

10 jumping air squat
5 push up + wall walk + 5 second hold x2
10 BDD pull aparts
10 BDD strict press
10 BDD thruster
BDD X walk down and back
10 pit pulls
10 kip swings

MOB

Coach's Choice

Skill

EMOM5 ADV: Strict L- MU x 3 (add weight if able) INT: 5 strcit t2b or L-hang 15 seconds BEG: 5 V- ups + 5 Tuck ups (on floor)

WOD

10Rds
20 air squats
10 box jumps
8CTB pull ups
00:00 - 12:00 (Mile)
12:00 - 20:00 (800m)
20:00 - 26:00 (400m)
26:00 - 30:00 (200m)
(can sub 2k row-1k -500-250)


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