Warm Up:
Run 800m
20 Leg Swings
Foam Roll Glutes
2 Rounds
15 KB Swings
10 Ring Push Ups (rings 5 inches off floor)
Strength:
Push Press
3-3-3-3-3
superset with: 30 Russian Twist (slam ball)
WOD:
AMRAP in 10 Min
50 DB Squat (50/35#)
50 DB Push Press (50/35#)
(use 2 dumbbells hold on shoulders for squats)
with remaining time as many wall balls as possible
rest 2 Min
AMRAP in 8 Min:
30 Pull Ups
30 Toes To Bar
with remaining time as many sit ups as possible
**Score will be wall balls and sit ups