Warm up:
20 jump ropes
100 m row
Stair run
5 ring rows
10 sit ups
5 wall ball
Down and back lunge
1:00 mobility
WOD
1) 4 x
Max wall sit
5 wall balls
2) 4 x
Max plank
10 med ball press
3) 4 x
Box dip 5
Box step up 10
*250 m row after each wod