1. Warm-up
Coaches choice

2. Wod prep
Strength/Skill

3. Wod
(Courtesy of CFNE)

AMRAP 4
27/18 Calorie row
27 Burpees
27 Chest to bar pull-ups

Rest 4 minutes

AMRAP 4
21/14 Calorie row
21 Burpees
21 Toes to bar

Rest 4 minutes

AMRAP 4
15/10 Calorie row
15 Burpees
15 Pull-ups

Option 2:
Same

Option 3:
AMRAP 4

27/18 Calorie row
27 Box Jumps (20,16)
27 Jumping chest to bar pull-ups

Rest 4 minutes

AMRAP 4
21/14 Calorie row
21 Box Jumps (20,16)
21 Knees to 90

Rest 4 minutes

AMRAP 4
15/10 Calorie row
15 Box Jumps (20,16)
15 Banded pull-ups or ring rows

4. Post Wod
Foam roll lats and thoracic 5 minutes.