Warmup: ROM, dynamic stretches, plank balance holds, 400m run, 15 ring rows, 15 push ups
WOD:
For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings (53/35#)
30 sit-ups
20 hang squat cleans, 35/25# dumbbells
25 back extensions
30 wall-ball shots, 20/14#
Cooldown: roll out and stretch
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