A) 10 minute EMOM; 50m shuttle sprint (start lying chest down on the ground, at the start of the round pop up, run 25m, touch the ground and sprint back)
B) CF Metcon
C) 3rnft; 3 rope climbs; 6 candlestick to pistol (start in a candlestick, roll on to one leg and stand)
B) CF Metcon
C) 3rnft; 3 rope climbs; 6 candlestick to pistol (start in a candlestick, roll on to one leg and stand)