STRENGTH/SKILL

A. 3 Sets:

A1. 2KB Front Rack Box Step Up x6-8 each leg, rest 30 sec

F: KB Front Rack Lunge P/S: 2kb Front Rack Box Step Up

A2. Single Arm DB Bent Over Row x8; 30x1 each arm,

rest 30 sec all groups;

WOD

"1,2 Step"

15 min AMRAP

Run 200m/Row 250m

9 Lunges (each leg; 18 total steps)

12 Box Jump + Step Down

15 Sit Up

30 sec active rest after each round

F: 9x Bwt Lunge + 12x Box Jump/step up low + 15x Sit Up

P: 12x weighted Lunge + 12x BJ + 15x V-Up

S: 12x Pistol [6x each leg] + 12x BJ + 15x V-Up