Warm-up

• 400m Run
• 30 Jumping Jacks

Strength:

30 Wall Walks then

4 rounds for quality of:

• 10 Horizontal Ring Rows
• Ring Support Hold, 20 secs

Metcon:

3 rounds for time of:

• Row, 800 m
• Run, 400 m
• 20 Burpee Box Jump Overs, 24 in