GROUP WARM-UP
100 Meter run
5 Burpees
5 Beat swings
5 Pull-ups
100 Meter ski

METCON
For time:
1000 Meter run
30 Burpee Chest-to-bar pull-ups (use a pull-up bar that is 6 inches above

your max reach)
1000 Meter ski
Heats of 7 every 12 minutes
15 minute time cap

ALTERNATE METCON
For time:
700 Meter run
20 Burpees
20 Ring rows
700 Meter ski

STRENGTH
5 Minute EMOM
5 Dumbbell close grip push ups
5 Dumbbell hammer curl
5 Dumbbell lateral delt raise

MIDLINE
3 sets of:
:30 Hollow hold
8 each way stir the pot
:30 Hollow hold