Warm Up: – In 8 min; 400m medball run
Then AMRAC remaining time
20 lunges
15 pushups
10 pullups
Strength: – 20 min to find a 3 rep pause squat
– spend 3 sec in the botttom
WOD: – AMRAP 4
8 kb swings
8 HSPU
REST 2 min
* KB * Rx+ = 80/70
Rx = 70/53
Sc: = 44/35
Lite = 35/26
AMRAP 4
8 T2B
8 dips ( Ring, matador, box top )
