-Warm Up-

 

3 rounds

 

200m run

7 burpees

 

Then quad smash and couch stretch

 

 

-Strength-

 

 

Suitcase Deadlifts

 

5-5-5-5-5 each side

 

*use kettle bells

 

If successful above 124 then grab handles

 

 

-WOD-

 

For Time : 

 

30-20-10

 

Wall ball

Box Jump

AbMat Sit-ups