Strength

Pull Ups – Rig/Rings

Emom 4 Reps Per Minute
10 minutes

WOD

20-40-60-40-20

20 Push ups
40 DB Thrusters
60 Burpees
40 DB Front Rack Squats
20 Renegade Rows (total)

* Every 3 minutes
200 meters run
* Start the WOD with the run