Warmup
400m run
3 round
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
3 rounds
3 legless rope climbs or strict pull-ups
6 push jerks 185/135
12 deadlifts 185/135
24 GHD sit-ups or abmat situps
48 wall-ball shots 20/14
Warmup
400m run
3 round
10 push-ups
10 sit-ups
10 squats
2 min rest
Wod
3 rounds
3 legless rope climbs or strict pull-ups
6 push jerks 185/135
12 deadlifts 185/135
24 GHD sit-ups or abmat situps
48 wall-ball shots 20/14