Warm Up: 6 Minute AMRAP Alternating With a Partner
Sprint
Run Backward
Strength: 5 Sets
7-Second chin over bar hold, negatives, or pull-ups
7 Deadlift (Barbell with Light Weight – focus on technique & proper set up)
Game: Bar Wars
Skill: Hand Stand Push Up
WOD: 8 Minute AMRAP
20 Jump Rope
10 Kettlebell Deadlift
5 Burpees
Game: Coaches Choice or Spikeball