Primer:
60s Row | 30s Air Squat | 30s Russian Baby Maker
60s Row | 30s Squat Hold | 30s Active Spider Man
60s Row | 30s Thrusters with wallball | 30s Samson Stretch
60s Row | 30s Wallball | 3 Jumping Squats | 30s Wallball | 3 Jumping Squats
Strength: Back Squats 3×10
WOD: “Metamorphosis” EMOM x 12
odd: Wallball @ 20/14
even: Cal Row
*Score is total Reps
Bonus:
For Time: 200 Ft of DB Lunges @ 50/35 | 50 Strict HSPU For Time | 50 GHDSU