Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
10 rds
1Front Squat + 2Back Squat
keep building load
WOD
3 rds
12/10 cal Bike (RX+ 15/12)
5 Burpees Box Jump (RX+ 30/24)
10 Ring Rows (RX+ feet box your box tp parallel)
2 rds
250/200 Row (RX+ 300/250)
5 Wall Walks (games standard)
10 Ring Dips (RX+ strict)
1 rd
400m run
5 Muscle Ups
10 Pull-up/T2B combo (RX+ pull-up/ctb)
