WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
20 MIN. TIME CAP
OHS
10-5-3-1-1-1-3-5-10
%60,70,80,90,95,95+,80,70,60% (APPROXIMATE)

WOD:
AMRAP 13 MINS.
200M ROW
10 BURPEES
5 CHEST TO BAR PULLUPS

AFTERMATH:
800M RUN OR 1000M ROW OR 1 MILE BIKE

COOL DOWN:
INSTRUCTOR LED