Warm up
5 minute full body flow
Then
4 rounds
10 deck squats
10 deadbugs
10 bird dogs
10 band pull aparts
Strength
Emotm 24
Even 50′ oh carry each arm
Odd 12 FR lunges with oh carry weight
WOD
9 minute infinity ladder
Burpee bar hop
Thruster
Double under
1-1-10
2-2-20
3-3-30
4-4-40
