WARM UP
2 Rounds | 10 Min Cap
200m Run or 1 Min Bike/Ski/Row
5 x Burpee Bar Touch
5.5 x Single Arm Romanian Deadlifts
30sec Hollow Hold
PERFORM
For Time | 12 Min Cap
20 x Burpee Box Jump Overs
30 x Hanging Crunches
40 x Alternating Single Arm Kettlebell Cleans
50 x Air Squats
E2MOM: 5 x Deadball Ground to Shoulder
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3 Mins Rest
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3 Rounds | For Quality
4-8 x Pull Ups
12.12 x Paloff Press
20 x Alternating Kettlebell Leg Raises