-Warm Up-


-Warm Up-


2x 


Perform everything down and back 


High knees 

Buck kickers 

Side shuffle 

Single leg forward hop (left)

Single leg forward hop (right)

Karaoke 

100m row 

Then 

4 rounds 

100m row

10 jumping pull-ups 

10 plank to pikes 


Then

7 big kip swings 

3-5 pull-ups 

3-5 pull-ups 

-WOD-

(20 minute cap)

2k row for time

into..

50-40-30

Pull-up

Push-up