Warm-Up:
Athletes Choices
– 5 Min AirDyne
– 1000m Row
– 800m Run

Dynamic Flex/ Skill:
3 Rounds
– Sumo Squat to Stand
– Rig supported Leg Swing (Fwd/Bwd/Rt/ Lt)
– 3-5 Muscle Up (scaled)
– 5-10 HSPU
– 10 Close Grip OHS
– 30 sec. Plank

WOD:
4 Rounds of:
4 Minutes:
– 500m Row
– 20 Wall Ball @20/14
– Max Reps Pull Ups
4 Minute Rest

Recovery:
– Roll It/ Ham
– Fab Four