Skill/Strength:
Chill AMRAP 6
Row 100m exactly
-Every meter above or below 100=2 kip swings+2 ring rows+2 feet together air squats
Metcon:
3 rounds
12 Bar Muscle ups
24 Alternating Pistols
Row 500m OR Run 400m
-20 min cap
Accessory Work:
15 min to establish 5RM Bench Press
Mobility:
3 min lat smash per side
3 min glute smash per side
