Warm Up

Stretch/Mobilize

EMOM 9
1: 10 cal row/bike
2: 1 lap run
3: 20 sit ups

Skill

Agility: FAST!

4 rounds each person
20 fast feet on plate
1 length agility ladder
6 up and overs (same as test of will)
5 burpees

Technique
Go through the technique of skin the cat OR strict ring muscle ups if they can
Metcon
CF.18.05.10
EMOM: 16
1. 3 Skin the cat
2. 12/9 cal airbike
3. 3 Strict MU/ 5 strict pull ups
4. 18/14 cal rowScale down the reps if cannot complete