WOD 1: 15 Kettlebell Swings + 50m Walk + 30 Step Ups + 50m Walk + 15 Goblet Squats. Aim for unbroken – everytime kettlebell is dropped = 5 burpees. RX=32/24
WOD 2: For time
1.6km Run
70 Wallballs
50 Box Jumps (24/20)
30 Burpees
10 Bar Muscle Up (SX= 20 chest to bars or 30 pullups)
OLY LIFTING
A. 2 Clean Pulls + Clean. 4 sets @80%
B. Front Squat – heavy triple in 15 minutes
