Warm-up:
1 round
- 175 m Run
- 10 Push-up
- 175 m. Run
- 20 KB Swing – American
7 min.
- Hollow Body Rock from Pull-up Bar
MetCon:
RX
5 rounds for time
- 9 Handstand Push-up
- 15 Pull-up
- 21 KB Swing – American 53/35
- 400 m. Run
Fitness/Recovery
4 rounds for time
- 9 Push-up
- 15 Body row
- 21 KB Swing – American 44/25
- 175 m. Run