15m – Dynamics

5m – Movement Prep

10m EMOM:

E- 6 Good Mornings @ ~30% of Squat

O – 40s Hollow Hold

10m – Kipping Drills

MetCon – 12m amrap in teams of 3:

20/15 Calorie Row

Max Double Unders

Max TTB

*One athlete will work at each station. The rotate will come when the rower completes 20/15 calories.

**Score for the day is total calories and total TTB. Double Under station is for completion/practice.