Pre Class WU:
EMOM 5 min
30 sec plank hold
10 Push ups
(Turns into 5rds if can’t maintain EMOM)

In Class WU:
Accumulate 4 min Hanging from the Pull Up Bar

Part 1:
10 min
Max Cal Row

Part 2:
3RFT:
Run 400m
21 KB Swings (32/24kg)
15 Toes to Bar