Warm Up
Mobility as needed and then
2-3 sets of
15/12 calories of running or rowing
6 tempo ring rows
4 inch worm + push up
4+4 squat strech
8 air squats

Metcon (all with 70-80% effort)
AMRAP 7
200m run
5-7 strict or kipping pull ups
rest 3 min
AMRAP 7
200m run
10-14 push ups
rest 3 min
AMRAP 7
200m run
15-21 air squats

Accessory Work/CF Set
3 sets for quality
6+6 db snatch
rest 15-30s
6-12 kipping hspu
rest 15-30s
6+6 single arm db oh lunge walk steps @rx db
rest 2-3 min bwn sets