Warm Up: 4 Mins

2 Rounds
200 M Run
10 Ring Rows / Jumping Pull Ups
5 / Leg Jumping Lunges

Core Development: 5 Mins

EMOM x 5 Minutes
15 Sit Ups
Hollow Hold to Finish the Minute

Metcon: 16 Min

12 Min EMOM
Odd: 8-12 Ring Rows
Even: 8 / Leg KB Goblet Lunges
Cash Out: 800 M Run (4 Minute limit)