W13D5

Warm Up: 21-15-9 Jumping Alt. Lunge + Pull Up + Push Up

METCON 1:

14AMRAP - 10m Bear Craw + 1x Rope Climb + 500m Row

METCON 2 - 4x400m Run

METCON 3 - 6RFT 12x DB Thruster + 8x 10cal Ski Erg + 20x 4count Leg Raise