Warmup
Run 2 Laps
25 Ring Dips
25 Thrusters (45/35)
15 Glute Ham Raises
Strength
4x5 push press
Then 1x to failure at 75% top weight
WOD
50-40-30-20-10
Row for Calories
Wall Balls (20/14)
REC
1 Lap KB Farmer's Carry
Warmup
Run 2 Laps
25 Ring Dips
25 Thrusters (45/35)
15 Glute Ham Raises
Strength
4x5 push press
Then 1x to failure at 75% top weight
WOD
50-40-30-20-10
Row for Calories
Wall Balls (20/14)
REC
1 Lap KB Farmer's Carry