A 22mins 8 x Front Rack Lunges e/l Max ring push ups/ max push ups 8 x TYIs Mobilise and stretch – rack position B WOD 3RFT (10min cap) 3 Lane Runs 12 Burpee Box Jumps (24/20″) 6 Front Squats (70/50kg) C Finisher For Time: Row 20 cals, 40 down ups