Warm Up (8 Mins)
500 M Row
15 Band Pull-aparts
:30 samson stretch (R)
:30 samson stretch (L)

Core (4 Mins)
3 Rounds
:20 Spiderman Crunches
:20 Dead bugs
:20 Banded Wood Choppers
:20 Rest

Metcon (14 Mins)
2 Min AMRAP
200/ 150 M Row
12 Ring rows
AMRAP Squats

-rest 1min –

4min AMRAP
250 / 200 M Row
12 Ring Rows
AMRAP air squats

-rest 1min-

6min AMRAP
300 / 250 M Row
12 Ring rows
AMRAP air squats