WARM UP:
2 Rounds of:
200 M Run
5 Push Ups
10 Pull Ups/ Ring Rows
15 Burpees
SKILL:
15 Minutes of L-Sit Holds; Ring Holds; and One-Legged Squats
WOD:
WOD I : EMOM for 8 Minutes
5 Hang Snatches (75#W; 100#M)
5 Back Squats
the rest for 2 minutes
then WOD II:
5 Minute Time Cap:
30 KB Swings (45#W; 55#M)
then Max Rep Push Ups for the remaining time.
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