Happy Birthday Nora and Jen.L
Warm-up:
Row or Run 400 meters
20 walking lunges
Bear crawl the length of gym x3
10 ring rows
10 pvc pass thrus
10 strict presses
Push/Split Jerk
3-3-3-3-3
70% of your 1 rep max
Metcon:
3 rounds, 1min per station, of: Pull Up (Strict) Push Up (Rings) Hollow Rock Box Jump, 30/24 in
Toes to bar 1 min rest
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
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