Grab those running shoes!
Warm Up:
Run 400m
EMOM for 5 min
15 KB Swings
10 in place lunges
Skill:
2 Rounds
15 Bench Press (heavy as you can in a row)
30 Single Arm OH Walking Lunges (db's)
WOD:
3 Rounds for time of:
Run 800m
30 Wall Balls (20/14#)
15 Ring Dips