WOD
5 Rounds for Quality, NFT:
1. 5-5-5-5-5
Pause Back Squats
*2 second pause in bottom
*Starting at 60% and add weight, if able
2. MU Skill Work, choose one option:
A. 1-3 Strict MU + 2 Kipping
B. 3-5 Box MU Transitions
C. 4-8 Negative Pullups
D. 10 Box Pullups
*Complete 5 Kip Swings + 10 Hollow Rocks + 10 Superman after each option
3. 1:00 ME Calories on Assault Bike or Row
*30:00 Cap
