200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Skill Work #1: Chest to Bar Iso Hold for 10 Seconds
EMOM x 5
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Skill Work #2: Bent Arm Isometric Hold for 10 Seconds
EMOM x 5
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WOD: Part A
8 Min AMRAP
8 Strict Pull Ups
4 Wall Walks
*Rest 5 Mins then Part B
Part B
12 Min AMRAP
12/10 Calorie Bike
12/10 Calorie Row / Ski
*Rest 1 Min