https://www.youtube.com/watch?v=dGnKyeGnaRM
W&A: https://zoom.us/j/821189680
Warm-up:
3 rounds, 1st one slow, 2nd one medium, last one fast.
6 Burpees
12 Sit Ups
24 Mountain Climbers

Accessory Work:
4 rounds:
8 V-Ups
10 Bird Dogs
12 Pistols (or progressions)

WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP(20):
:15 Supine Row Hold
:15 Bottom of Squat Hold
:30 Plank Hold

“Perhaps catastrophe is the natural human environment, and even though we spend a good deal of energy trying to get away from it, we are programmed for survival amid catastrophe.” – Germaine Greer