WOD:

after warm up:
12 min of flow effort:
double oh KB or DB walk, 50ft
side bridge :30/side
ski 10 cals
100ft farmers carry
100m jog
(farmers carry should be diff weight than OH walk)
–rest 5 min
Metcon (AMRAP – Reps)
4 min AMRAP
2,4,6,8,10…
Toes to bar
burpees
Air Squats
KB Swings 24kg/16kg
–rest 4 min
Metcon (AMRAP – Reps)
8 min AMRAP
2,4,6,8,10…
Toes to bar
burpees
Air Squats
KB Swings 24kg/16kg