FRIDAY

WOD

Primer:
3 Rounds For Time
15 Calorie Assault Bike
15 Russian Kettlebell Swings (53/35)

Benchmark:
Time Trial
2000 m Row

Skill:
12 Minute EMOM (alt.)
-50 Double Unders
-12 Elevated Ring Rows
-:30 L-Sit Hold (or accumulate as much time within :30)