Warm up:
5 Minutes Cardio
High knees, butt kicks, inch worm with 2 squats/2 push ups, bear crawl, crab walk, opposite leg/opposite hand, lateral shuffle, carioca
Skill A: 3x500M row for time (score is best 500 M time- rest 2 minutes
Strength: Pick Rx+, Rx, or Scaled
10 min: Rx+
Even: 15 C2B
Odd: 5 Strict press/10 Push Press (135/95)
10 Minute EMOM Rx
Even: 12 Pull ups
Odd: 5 Strict/10 Push Press (95/65)
10 Minute EMOM Scaled
Even: 15 Jumping C2B
Odd: 5 strict/10 Push Press 65/45
WOD: 2 RFT
25 Slam ball cleans (50/30)
25 Lateral shuffles (width of turf)
25 Calorie Row/20 calorie bike
25 Box Jumps (24/20)