WU:

5 min of-

Run wall-2-wall

Skip wall-2-wall

Duck w-2-w

Bear crawl w-2-w

Strength :

3 x

5 Bent-over-Row w/ 3 Count Eccentric (Heavy barbell, supinated grip)

20 GHD Sit-ups

5 Ring Dips w/ 5 sec Hold lockout on top of rings

*17 min cap

Conditioning:
EMOM x12:
– 10 Bar Facing Burpees
 *Record your slowest time for score
*25-35 seconds