*Spend 3-5 Minutes rolling (tissue work) areas related to today

Warm-up:
3 Sets
10 Air squats
10/10 PVC figure 8’s
10 PVC pass throughs
10 Touch downs
250 Meter row

Strength: EMOM For 12:00
Min 1- :20 Max Double-unders + :30 Hollow Rocks
Min 2- 6/6 Single Arm Ring row with Kettlebell Rotation
Min 3- :30 Max distance handstand walk

WOD 1: 6:00 Time Cap
3 Cal bike or ski (increase 3 Reps/round)
3/3 Back to wall shoulder taps (increase 3/3/round)

WOD 2: 6:00 Time Cap
10 Double-unders (increase 10/round)
10 Ball slams (20/15 dead ball) (increase 5/round)

Recovery:
Quads, Hips and Hamstrings