Warm Up/ Acitivation/ Mobility
1a.) 200 M. Run
1b.) Knee Hug to Inverted Toe Touch
1c.) Lateral Lunge + Lateral Hurdles
1d.) Cuban Press

Skill
15 min. EMOM
– 2 Rope Climbs
– 5 Ring to Hip Row
– 8 “V” Sit DB Press

Max Effort:
1.) Back Squat: Work to a 1RM max for day

WOD
10 Rounds for Time
– 50 M Run
– 15 Push Ups (band assisted if need be)
– 50 M Run
– 15 Air Squats

ACCESSORY:
1a.) Good Morning: 3 x 8
1b.) Banded Triceps Pushdown: 3 x 25
BONUS: 1:00 min max curls