▶️ Warm Up
EMOM 6′ (easy pace)
40″ on, 20″ off
Odd: Down & Up
Even: Skip

▶️ WOD
For Time
30/21 Toes to Bar
600m Run
20/14 Toes to Bar
400m Run
10/7 Toes to Bar
200m Run

Time Target
Rx: < 10’00”
Intermediate: > 10’00” – 13’00” <
Beginner: > 13’00”

▶️ Cash Out
5 Sets of
10 Back Extension (1″ hold)
1′ rest