Skill

EMOM for 15min (alt.)

15 Box jumps

15/12 Cal row

5 Wall climbs

WOD

7min AMQRAP

7 Strict pull-ups

14 Barbell curls

14 Banded lat pull-downs

Rx

45/35

INT

35/22

Assisted

Scaled

22/15

Swift

400m Run

40 Sit-ups

40 RKBS

40 KB Plank taps

40 KB L-sit lifts

40 KB Plank pull through

400m Ski