Skill: HSPUs

5 min EMOM

4 per min on wall, then plank hold the rest of the min

6 per min on box, then plank hold the rest of the min

 

Strength: Back Squat-12 mins

1 warm up set

1x5 @ 50%

1x4 @ 60%

2x3 @ 70%

2x2 @ 80%

1x2 @ 90%

 

WOD

Buy in 400m row/run

5 RFT

10 Russian KB swings 70/53

14 Box Jumps overs 24/20

Cash out: 400m run/row

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