Warm Up400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers


Two sets of: Dumbbell suitcase RNT split squat x10 reps each side https://www.youtube.com/watch?v=8htaPttaaVA Dumbbell single leg RDL x 8 reps each side https://www.youtube.com/watch?v=frXMwmAedBU Inchworm Walk + Scap Push-Up + Press Up x 5 reps

WOD Every 3:00 for 15:00 complete 2 strict hspu from the box or on the wall 8 box jumps 24/20" 10 DB thrusters 50/35 35/20

If time remains: POST WOD 3 rounds not timed- athlete chooses load on sled (103# sled) Sled drag forward - to the fence Sled pull backwards- from the fence to the start line