WOD

Warmup:

2 sets: 2 TGU on Right + 50ft OH KB Carry on Right

2 TGU on Left + 50 OH KB Carry on Left

Cuban Rotations x 8-10 reps

Scap Pushups x 8-10 reps

+

4 Sets:

Landmine Press 10 reps/side @20X0

Single Arm Ring Row or TRX Row x 10 reps/side @20X0

+

12 min AMRAP:

200m Run

8 DB Push Press on Right @ 50/35

8 Kipping C2B

8 DB Push Press on Left @ 50/35

8 Box Jump Overs @ 24/20

+

3 Sets @ moderate effort:

20 Cals on AirBIke

15 Ball Slams

100ft Sled Drag

Rest 1-2 mins