250 Meter Row
20 Alternating KB Press (light weight)
30 Double Unders
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Advanced only: 3 Rounds NFT
Muscle Ups - 3-5 Unbroken
Handstand Walk - 50 to 100 Feet Unbroken if possible
*This is Skill Work not Cardio
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Strength: Strict Press 5/40, 5/50, 5/60 *Deload
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WOD: Part A start 00:00 - 10 Min AMRAP
10 Ring Rows L1 5 C2B Pull Ups L2, 3 Bar Muscle Ups L3
10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3
15 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Part B - start 12:00
1000 Meter Row for time
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Accessory: Rack Chins or Ring Rows - 3 x 12 Reps - E2M