Main – WOD

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Warm-up

Shoulder Press Warm up (No Measure)

400m run

20m toy soldier

20m bear crawl

20m inch worm

20m elbow to ankle

10 pvc pullovers

5 pullups

5 chin ups

10 pushups

10 situps

Weightlifting

Shoulder Press (5 @ 50%, 5@ 65%, 5@75%, 5+@85%)

Metcon

Metcon (Time)

Complete all rounds and rests for time

3 Rounds

20 kb swings 55/35

15 walking lunges

mandatory 2 min rest

3 rounds

15 kb swings

10 walking lunges

mandatory 2 min rest

3 rounds

10 kb swings

5 walking lunges

Challenge

max situps in 2 min

Challenge

dealth by squats. Start with 10 squats for the 1st minute then add 5 every minute until failure.

Cool Down

400m jog. 😉