1. Warm up 3 rounds for quality
10 min time cap
10 push ups
10 ring rows
10 goblet squats
10 back extensions
10 v-ups
2. For time
250 run or 500m row
30 kb swings
250 run or 500m row
30 thrusters
250 run or 500m row
30 step over the box with a kb
250 run or 500m row
30 kb snathes
250 run or 500m row
30 wall facing strict hspu
Optional 40 or 50 reps
