WARM UP
2 min of burpees
Wod A)
Front squat grid
Wod B)
EMOM
20 min
even min 20 cal A/D
odd min 5 Dead lift (315/185-215)
Wod C)
EMOM 20 min
Min 1) 20 sec Lsit hang from the rings
Min 2) 10-ring pull ups
min 3) 2 skin the cat
min 4) 3 MU
eXpress WOD
eXpress WARM UP
WOD
50-push ups
400m run
75-sit ups
1000m row
100-air sq
100 cal A/D