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

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