Warm-up

2min DU technique

2 rounds:

  • Plate carry down and back
  • 10 push-ups
  • 20 mountain climbers

5min mobility bar

 

Strength | Skill

3 rounds:

  • 200m double KB farmer carry

 

WOD

20-15-10 for time:

  • HSPU/pike
  • KB box step-ups (20’s/12’s)
  • Ring dips
  • 400m run between each round