Warm-up:

Partner Row 1,500m (switch every250m)

Alternate with:

5 Touch Jump Touch
5 Superman w/pause
5 Hollow Body Rocks

Mobility:

Rollout: Find the pain

Announcements:

Scaling. Check your ego!

Skills & Technique: (Click below for links to more info)

Wod:

Royale w/ Cheese

50 Doubleunders 
80 Abmat Sit-ups
50 Doubleunders 
60 Kettlebell Swings 32/24kg
50 Doubleunders 
40 Goblet Squats 32/24kg
50 Doubleunders 
20 Chest-to-Bar Pull-ups
50 Doubleunders 
100 Wall Ball 20/14lbs
50 Doubleunders 
10 Ring Muscle-ups or 20 Ring Row & 10 Ring Dip

25 Minute AMRAP
Score total reps. (1 round=610 reps) 

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