warmup
400 m run
empty bar
5 strict press
5 back squats
5 wall ball shots
*set weight to 95/55-65
metcon
7 rounds of
22 wall ball shots
11 shoulder to overhead
11 back squats
cooldown
4x
10 ring rows
20 knee raises
400 m run
empty bar
5 strict press
5 back squats
5 wall ball shots
*set weight to 95/55-65
7 rounds of
22 wall ball shots
11 shoulder to overhead
11 back squats
4x
10 ring rows
20 knee raises