10.17.23

Skill Development
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 12 Medball Clean @ 20/14

Metcon
4 min AMRAP
15 Box Jumps @ 24/20”
15/12 Calorie Row
Rest 2 minutes between
X2
Start next AMRAP where ended in first.

Accessory
Inverted Rows 4x12
Ring Pull-ups 4x8