200 yard run
10yd bear crawl
30 pvc pass throughs
Bottom up kb press 15 each arm
20 gobblet squats


Metcon (Time)
100yd run
30 toes to bar/ 35 k2e/ 40 knee ups
100 yd run
20 bar muscle ups/25 c2b pulls/30 pull ups/40 ring rows
100yd run
20 toes to bar/ 25 k2e/ 30 knee ups
100yd run
30 bar muscle ups/35 c2b pull ups/40 pull ups/50 ring rows
100yd run

Cool down after wod
2000m bike or 1600m row