Warm up: 2 rounds
Down and back
-jog
-high knees
-spidey lunge
-butt kicks
-samson lunge
-reverse over the gate
-inch worm
WOD 1 - 6:00 AMRAP
10 box step ups or box jumps
10 box dips
20 sit ups
20 superman
WOD 2
4 x 200 m row
*1:00 rest between
WOD 3 - 6:00 AMRAP
5 wallball
10 seated rope climbs or 2 rope climbs
20 russian twist (L+R=1)
Finisher
-Max watt row
-Max plank hold
MOBILITY!!!!!!!