Warmup
Row, Run, Ski or Ride 2 min
2 Lengths Walking Lunges
3x10 Ring Rows
3x20 sec LSit
Strength
30/15 Muscle Ups for time
WOD
4 Rounds
3 min AMRAP
6 Bar Facing Burpees
6 Front Rack Lunges (135/95)
Rest 1 min
REC
3x10 Parallette Pass Throughs
Warmup
Row, Run, Ski or Ride 2 min
2 Lengths Walking Lunges
3x10 Ring Rows
3x20 sec LSit
Strength
30/15 Muscle Ups for time
WOD
4 Rounds
3 min AMRAP
6 Bar Facing Burpees
6 Front Rack Lunges (135/95)
Rest 1 min
REC
3x10 Parallette Pass Throughs