WARM UP
timed
3rds
10-wall ball
7-burpee broad jump
5-clapping push up
WOD
8 rds
3-wall crawl
10-box jump overs (24-20)
15-KB swing (53-35)
200m run
eXpress WOD
eXpress WARM UP
SKILL/DRILL
Push press
WOD
10 rds max reps
20 sec push press (75-55)
10 sec rest
20 sec alt jumping lunges
10 sec rest