Warm Up: – AMRAC 8
400m run
50ft bear crawl
10 pullups (negatives for Sc)
20 jumping lunges
Skills: – 3 rounds NFT (20 min cap)
10 strict towel pullups
50ft OH kb lunges
15 GHD situps
WOD: – For Time: (18 min cap)
400m run
50 box jumps @ 24/20
50 front squat @ 95/65
50 clapping pushups
400m run
