200 Meter Run or 250 Meter Row
8 Pull Ups - 8 Push Ups
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Skill Work: Rotating EMOM x 12 Mins
1-3 Wall Walks or Plank Hold for 30 seconds
6-12 Pistols or One Legged Squats onto Box
6-8 Ring Rows - squeeze at the top
6-8 Alternating Single Leg Box Jump
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WOD: 2 Rounds
4 Min Max Calorie Bike
4 Min Max Calorie Row
4 Min Max Calorie Ski
4 Min Max 100 Meter Run (50 Meter and back)
(3:45 to work - :15 to rotate to next station)