1. Warm Up
- Foam Roll
- Row 1000m
- Dynamic Warm Up
2. Skills and Drills
- Burgener Warm Up
- Skill Transfer Drills
3. METCON
- Buy-in for time:
50 Wall Ball
- Rest 3 minutes
- Subtract Wall Ball time from 20 minutes and complete:
800m run
AMRAP
10 Med Ball Clean
10 Burpee to Box Jump
Post Wall Ball time and rounds/reps of AMRAP to comments
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