Segment 1:
Skill Work:
Spend 10 minutes setting up
and doing drills towards a skill of your choice
Segment 2:
EMOM 8 Minutes:
Evens: Run 100 M/ Row 200M
Odds: 3-10 Reps of the skill you worked on earlier
Segment 3:
For Time:
8 Minute Time Cap:
30 Cal Row or Bike
20 Front Squats (165/110)
10 Sandbag Cleans Over Shldr (120/80)