Warmup: ROM, dynamic stretches, 30 high knees, 15 squats, 15 sit-ups, 10 flag push-ups, 10 Squat and Reach, 20 banded squat walk, each side
WOD:
Round 1:
12:00 EMOM
Min 1 – 12 DB Power Snatch, alt
Min 2 10 Single-arm Overhead lunge, alt
Rest 3:00 then
For time:
Run 400m/Row 500m
21-15-9
Ring Rows
Jumping Squats
Push-ups
then Run 400m/Row 500m
Cooldown: Stretch
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