8-9-12

Warm up: 10 min
200 m run
15 sit ups
10 squats
5 push ups
1 burpee

Skill:
Push press
5 x 5

Skill 2: 5 rounds
10 KB swing
5 GHD glute ham extension

WOD - 3 rounds
1:00 each no transition rest
Row
Wall ball
KB swing
Box jump
Push ups
Rest

8-8-12

Warm up:
Tabata: 4 rounds each (:20/:10) :30 transition time
-lunge or lunge jump
-row
-kb swing
-ring row


4 x 400 meter run every 4:00

Hamstring mobility 5:00

2 x 500 m row

2 x max watts