-Warm Up-

 

High knees

Butt kickers

Frankenstein walks

Back wards toe walk

 

400 m run

 

 

-Strength-

 

  rest as needed between efforts

 

3 minutes accumulate max time :

 

Ring/Box Supports

 

3 minutes accumulate max time :

 

Bottom of ring Dip

 

3 minutes accumulate max time:

 

False grip hold - at the chest

 

3 minutes accumulate max time:

 

L-SiT hold on boxes

 

-WOD-

 

For Time : 

 

Row 2k

Run 1 mile

 

Remaining time: Max Strict pull-ups