Skill: 5 min Emom RMU

Wod: 4RFT
200m run
10 Thrusters
10 BOB

Skill: work your way through progressions and finish with as many RMU as you can in a 40 sec window for 5 mins.

Wod: sprint Wod , we want high intensity ! Sprint on the run go unbroken on barbell and BoBs