WU-WOD Run/Row/Bike 5 min 10 min mobility
Strength/Skill Powell raises 3×10 reps lsit hold 4 sets 15 – 20 seconds
MetCon 20 min EMOM: 1 min: 30 Seconds Plank 2 min: 15 Russian KBS 3 min: :15 seconds side plank 4 min: 20 Step Ups
