Warm up
2 rounds
10 ring rows
15 band pull aparts
10 Russian swings
3 kneeling jumps/broad jumps
50 doubles/singles
Skill
Rope climb
Kettlebell swing
Sandbag squats
WOD
Emotm 30
Minute 1
Rope climbs
Minute 2
Box jumps
Minute 3
American swings
Minute 4
Toes to bar
Minute 5
Sandbag squats
Minute 6
Calories
