STRENGTH/SKILL

A. 4 Sets:

A1. Split Squat

F: Box step up build to 8RM each leg

P/S: Cross Body Split Squat x5

https://www.youtube.com/watch?v=pxOQdkTzAxw

A2. Torso Row x5 reps each arm

F: 8 reps 3 point DB Row; 30x0 each arm

P/S: Build to tough set of 5 reps

https://www.youtube.com/watch?v=OJqzswBViq0

WOD

B. "Time Card"

10 min Running Clock counting down

4 min on: Row for Cal/Airbike for cals

3 min on: Farmer Carry: 1 pt every 10m [2kb or DB]

2 min on: 2DB Box Step Over: 24/20"

1 min on: 2DB Renegade Row

score is 1pt for every cal + 1 pt for every rep score is total points/reps combined