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: more »