Warm-up
EMOM - 12'
15 russian swings
20 jump squats
30" pull-up hold
30 back extensions
B)
Strength & Conditioning
4 rounds (time cap: 15'):
200m run
10 burpees box jump over
20 air squats
C)
WOD
400m run
20 OHS (95/65)
20 wall balls (20/14)
400m run
15 OHS
15 wall balls
400m run
10 OHS
10 wall balls
For time
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