Warmup
0-10
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
bike or row for 3 min
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
6 min emom
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping
3 weighted pull-ups w 5sec decend* if cant do weighted then, strict, jumping
Metcon
5RFT
8 Bench Press (70% of 1rm)
20 KB Swing 53/35, 44/26, 35/18
