Warm-up:

3 min Zone 1

Butt Kicks

High Knee Skips

Lunge Complex

Wall Squats

PVC Complex

Shoulder Circles

Strength:

EMOM for 8 Minutes

1 PC + 1 HPC + 1 S2OH @ 70-80% of Push Press wt

WOD:

12 min AMRAP

10 BWDL

10 Body Blaster = Burpee+Pull-up+K2E

Brian winning the Tug of War for CF DUB at the Raid this past weekend.