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 )