Skill

3 RFQ

** 15 Banded lat pulls
** 15 Banded face pulls
** :20 Hard hold ea.

WOD

AMRAP 20

** 200m Run
** 8 Burpee box overs
** 400m Run
** 8 Burpee box overs
** 600m Run.......

* Keep adding 200m to the run

Fit30

AMRAP 16

** 1200m Bike
** 600m Run
** 5 "Margueritas"