A) Coaches Choice Warm-Up
B) EMOM For 9 Min Do:
Min 1 – Single Arm Ring Row Hold x15-20 sec ea.
Min 2 – False Grip Pull-up Hang x5-10 sec
Min 3 – Hollow Body Rock x20 sec
C) For Time:
50 Kettlebell Swings (53/35)
40 Pull-ups
30 Burpees
rest 5 min
For Time:
40 Cal Row
30 Pull-ups
20 Burpees
rest 5 min
For Time:
30 Box Jump Overs (24″/20″)
20 Pull-ups
100ft Handstand Walk
*Scale handstand walk to seal walk
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