Stations with a Partner, alternating reps

4 minutes at each station

1 minute transition

#1

Tire Flips

#2

5 Box Jumps (each partner does 5 box jumps, then switch)

#3

A) CF Metcon

B) Work on a weakness / open wod / mobilize / possible additional work tbd

Rx

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge 95/65

8 bar-facing burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

A) Open WOD 16.1

B) TBD

Skill #1: 12 min EMOM

8 Barbell Curls AHAP

30 Seconds of Banded Tricep Pull Downs/30 seconds rest -

30 Seconds of Straight Arm Front Plate Raises 45#/25#/30 seconds rest -

Skill: 8 min EMOM

100M Sprint

WOD:

3 Rope Climbs

30 KB Goblet Lunges total 53#/35#

30 KB Swings 53#/35#

3 RFT

15 minute time cap

Note: Stagger if a big class