Warm Up

Skipping Practice
Paloff Press
Ring Rows
Then
EMOM 10 minutes
Odd: 30 second Active Hang
Even: Plank with Toe Taps

Strength

A) Landmine Row
4 x 8 Each Arm
B) Half Kneeling Over head DB Press
4 x 6 each side

WOD

AMRAP- 8 minutes

20 Ring Rows
200 meter Farmer Carry
Immediately into
AMRAP 8 minutes
20 Step Ups
200 meter Run