WARMUP
3 X's
30 sec a/b
30 sec pull up
30 sec jump rope
30 sec rest
WOD
25 min Cap
3rds
400M run
30 wall ball
400m run
30 db CNJ (50/35)
eXpress WOD
eXpress WARMUP
WOD
Repeat couplet until 400M walk is complete:
5 dkb thruster (53/35)
20m farmers walk