Group Warm-up
4 NFT:
5 push ups
10 ring rows
15 air squats
Strength
6′ EMOM
20 double unders (60 singles) + 7-10 Pull-ups
Daily WoD
12′ AMRAP
4 pull ups
8 air squats
12 kb swings 1.5//1.0pd a) 1.0/.75 b) .75/.5
Mobility
Roll Quads, Posterior Chain, Lats