Work
4 sets
A1) Tire Flips x4
A2) Ring Pull-ups x4-6 (add weight if you can)
WOD
AMRAP 20
200m Run
4 Bar MU
8 Single arm DB Shoulder to OH 50/35# (4/side)
12 Box Jumps 24/20”
Finisher/Core
3 sets
20 hip ext on GHD or back ext on the ground
Categories: WOD