GROUP WARM-UP
2 sets of:
200 Meter row
10 steps walking lunge
10 wall balls
20 double-unders/single-unders

METCON
AMRAP in 14 Minutes of:
500 Meter Row
20 Wall Balls 20/14
30 Double-Unders

ALTERNATE METCON
AMRAP in 12 Minutes of:
350 Meter Row
10 Wall Balls
60 Single-unders

PULLING STRENGTH
2 sets of:
5/3 Strict Pull-ups + 5/3 Kipping Pull-ups + 3/2 Chest-to-bar Pull-ups

ALTERNATE PULLING STRENGTH
2 sets of:
5 banded pull-ups
10 Bar rows
10 Ring rows

MIDLINE
For Time:
75 ABMAT Sit-ups

MOBILITY
1 set of:
1:00 Dragon into
2:00 Low Dragon