WARM UP: 12min EMOM Min 1 : CTC run Min 2 : 10 Russian swings+5 Push ups Min 3 : 10 Wall squats+3 burpees SKILL: Set up for WOD WOD: 4 RFT (30:00) 400M Run 25 Sit ups ( 20/14 ) 20 KB swings ( 24/ 16 ) 15 SB over the shoulder ( 70/50