Pre WOD

Alternating double tabata

-chin over bar hold

-ring support hold

Workout of the Day

6:00 50/35 calorie row, then…

AMRAP

3 KB strict press (24kg/16kg)

6 KB front squats

9 KB deadlifts

3:00 rest

6:00 35/20 calorie row

AMRAP

3 KB strict press (24kg/16kg)

6 KB front squats

9 KB deadlifts

3:00 rest

6:00 20/15 calorie row

AMRAP

3 KB strict press (24kg/16kg)

6 KB front squats

9 KB deadlifts

3:00 rest