Warm Up:
Run 400m
EMOM for 5 Min
8 Thrusters (light db or bb)
Plank Hold the Rest of the min
Skill:
2 Rounds
20 Plank up to Dumbbells (10 each arm)
12 Opposite arm to opposite leg Sit Up
10 Push Ups with Shoulder Taps
WOD:
3 Rounds for time of:
Run 400m
15 Sumo Deadlift High Pull (95/65#)
21 Box Jumps (24/20")
40 Walking Lunges
