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Warmup: 10 minutes of

200 meter row

10 knees to elbows

10 single dumbbell pull overs

10 meter bear crawl

10 meter crab walks

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Buy-in: 1x max rep dead hang pullups

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Strength: 7! of Push Press ~ Increasing Loads

with 8 weighted ring rows after each set

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WOD: 3 minute AMRAP

20 Unbroken Double Unders

rest 3 minutes

3 minute AMRAP

Burpee Box Overs 24/20"

rest 3 minutes

3 minute AMRAP

7 Unbroken toes to bar

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Endurance: Meet at ECC @ 6 am

10, 12 or 15 x Around the building ~ Rest =Work

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