WARM-UP
400m run
10 pushups
10 light KB swing
STRENGTH
4 sets not for time:
3 wall climbs
20 sec sec ring support (top of pushup hold)
30 sec hang with scars retracted
rest :90
WOD
Every 4 mins x 5 sets
200m run
15 KB swings
12 Alt KB cleans
10 Alt KB snatch
:45 Ring plank hold
