Warm-Up:
500m Row x 3 Every 4 minutes

Dynamic Flex/ Skill:
3 Rounds
– Sumo Squat to Stand
– Rig Supported Leg Swing
– 4-6 Muscle Ups or Transitions
– 35 Sec. Plank

WOD
Against a Running Clock:

4 Min AMRAP:
– 600m Run
– Max Reps Push Ups in Remaining Time
4 Min Rest

4 Min AMRAP:
– 10 Box Jumps
– 10 Ring Rows
4 Min Rest

4 Min AMRAP:
– 5 Burpees
– 5 Thrusters @ 95/65
4 Min. Rest

4 Min AMRAP
– 30 DU
– 10 Ring (or Box) Dips

Recovery:
– Band Ham/ Hip
– Band Lat