Mobility:
Roller - Lats - Calves
+
Shoulder CARs x 10 side, slow reps
+
15-20 Push Ups, Pause at the top
+
20 Kip Swings
Warm Up: 12 Minutes
:40 Jump Rope
3 Muscle Up Attempts or 5-10 Strict Chin Ups + 5-10 Ring Dips
WOD: Complete For Time, in any rep scheme or order, consistent effort, 23 Minute Cap
1000m of Rowing
60 No Push Up Burpees to Target
1600m (1 Mile) of Running