WARM UP:
4mins
5 Strict bra to bar pull ups
10 Ring push ups
15 Snatch balance 20/15kg
MOBILITY:
Pistol of doom
Groin terror
Band front rack neck opener
STRENGTH/SKILL:
Front squat 5,5,5,5,5
WOD:
3 Rounds for max reps
1min- minimum of 20 Wall balls 10/6kg
1min- minimum of 20 Sumo deadlift high pull 35/25kg
1min- minimum of 15 Box jump
1min- minimum of 25 Push press 35/25kg
3mins Run 400m
You have 1min to make the minimum numbers. If you make the number early every extra rep adds on to your score.
Doing the minimum numbers only will give you a score of zero.
If you do not make the minimum your score will be a negative.
Every negative point = 10 burpees
When you complete the 400m run rest the remainder of the 3mins