warm up: 2 rounds
400m run + 20 Kb/DB goblet squat + 50’ lunge twist w/pvc
strength: 10 Min EMOM alternating
5 bench press + 50’ sled pull (challenging load)
Wod: For time
200Ft Single arm DB oh walk lunge (switch arms every 50’) + 50 single DB box step ups (24/20) + 50 push ups + 100 hollow rocks
At Home Wod: 3 4min AMRAPs
2 wall walks + 10 broad jumps + 20 v ups