Warm-up:
EMOM 12, alternating:
a) 150-200m Row
b) 12 Mason Twists w/Medicine Ball
c) 20 Steps Bear Walk
Strength:
Front Squat 5RM, then 90%x5x2
WOD:
AMRAP 20:
15 Calorie Row/Bike
12 DB Squat Snatch, alternating
9 Burpees
Extra Work – Every 5 minutes for 5 sets:
75 Double Unders
300′ Suicide Sprint (75′ out and back, 50′ out and back, 25′ out and back)