Core Work/Strength: 

Straight leg sit up/Front Squat

2-3 warm up sets, work to 60%

Then 10 min EMOM:

Odd: 1 x 5 @ 65% Front Squats

Even: 12 straight leg sit ups

 

WOD:

400m run/row

20 box jumps 24/20

30 pull ups

40 wall balls 20/14

50 Double Unders (150 singles) 

40 wall balls 

30 toes to bar

20 box jumps

400m row/run

-If you run first, you row last or vice versa

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