-Warm Up-

 

2 rounds

 

10 bootstraps

8 thoracic openers

6 goblet squats 

4 front rack step ups 

 

-Strength-

 

Front Squat

 

3-3-3-3-3-3

 

-WOD- 

 

For Time :

 

50 wall ball

800m run

50 wall ball

800m run

50 wall ball