19 Sept 22

Dynamic
High Knees Down
5 Burpees
High Knees Back
Butt Kickers Down
10 Air Squats
Butt Kickers Back
Soldier Kicks Down
5 Ring Rows or Pull Ups
Toe Taps Back (Flex Foot you’re tapping)
Sumo Squat Down
5 Burpees
Split Jerk Lunge Back
Front Squat (Front Squat 10@60%, 8@65%, 8@70%, 8@75%)
Metcon (Time)
10 min time cap
Preferred (Rx+ = as is; Rx = Tough for you)
6-5-4-3-2-1

BMU or Strict C2BPU
BW FS (you may use a rack)

Cardio (Scaled)
AMRAP10

TWO SETS of 5 MAX (ie, NO sets of 10) Pull-Ups or Rings Rows
10 Front Squats (95,65)

* Both WODs are Scaleable, a tough for you Pull and a tough for you FS for Preferred

** If you complete the Cardio WOD, please put your rounds and reps in the notes

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