Warm-up: Row Warm-up, Squat Variations, Kip Swings

Specific: Movement Review

WOD: 

Rx: Amrap 24mins
teams of three
Max Cals row
15 double kb goblet squats
25 toes to bar
*P1: rows for max cals
*P2: does 15 squats and rests
*P3: sets the pace. when they are done, everyone rotates.
*Score is total Cals

Option 1: Goblet Squats, Knees to Chest

Option 2: Air Squats, Sit-ups