WOD:
Metcon (AMRAP – Reps)
5 min AMRAP:
5 toes to bar
10 air squats
5 pullups
10 step down box jumps 24″/20″
–rest 5 min
5 min AMRAP
Row for cals
@ 0,1,2,4 – perform 4 burpees (do not count toward score)
–rest 5 min

Score is total reps. Add reps of 1st 5 min to calories rowed
Masters 55+
Box JUMPS @ 20″/16″

Metcon (No Measure)
10 minutes of FLOW:
:40 of Deadbug Movement
50ft La OH KB Carry w/ Ra Front Rack KB Carry
50ft Ra OH KB Carry w/ La Front Rack Carry
:30 Bar Hang