Warm Up

• 400m run or  500m row
• F2I (5 each side)
• inch worms

3 rounds of

• 10 ring rows
• 10 push-ups
• 26 flutter kicks

Strength/ Skill

• Squat therapy (wall squats) – identify faults in squats, work to improve them.
• Back squat (3×3)

MetCon

AMRAP -10

• 21 KB Swings
• 9 goblet squats
• 200m run

Results

• Guichi 5+12 (12kg American swings)
• Liz 5+21 (15# / Russian swings  / 50 su)
• Farrah 4+21 + 150M (15#) Russian swing
• Esther 4 (15#) 200m row Russian swing
• Jillian B. 5+21+100m (12kg) American Swing