WOD:

12 Minute alternating EMOM
Minute 1: 200m Run
Minute 2: 20 Wall balls (20#/14#)
Minute 3: 20/17 Calorie row

Accessory work
3 Rounds for quality:
65 Seated banded leg curls
:30/:45/:60 Sandbag bear hug hold
*Rest as needed between rounds*