WU: 100m Row
30sec DB Romanian Deadlifts
30sec Wall Sit
200m Row
30sec Dumbbell Front Rack Reverse Lunges (Alternating Legs)
30sec Front Plank
300m Row
30sec Dummbell Pausing Front Squats (2 Seconds in Bottom)
30sec Mountain Climbers
*Performed with Light Set of Dumbbells

Prep: Pigeon off box and ankle stretch
Strength: DB Squat Cleans – increase weight
5-4-4-3-3-2

WOD: E4MOM 5Rds
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Row

Scaled:
Elevated burpee step ups
DB FS 40/25s
200m Run

Capacity Builder:
Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%

Rest as Needed Between Sets