10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.


Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Many of you will be tackling the Open workout tomorrow or Saturday, so we would strongly suggest limiting the intensity on this session, and using it to practice nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.