Skill & Strength :
Pistol Squat
10 min EMOM
ODD : 12 Pistol Squat
EVEN : 12 DB Step Up
Condtioning :
From 1-10
Muscle Snatch (50/40)
25 Double Unders
Bonus: "Murph" Prep
400m run
6min EMOM
5 Pull Up
10 Push Ups
15 Air Squats
400m run
Endurance :
10 min EMOM
ODD : 90m Shuttle Sprint
EVEN : 10/8 Cal Row
10 min EMOM
ODD : 200M Run
EVEN : 40 Double Unders
Cash Out : 100 Russian Twists
ODD : 12 Burpees
EVEN : 15 Box Jump Over
Cash Out : 100 Russian Twist