STRENGTH/SKILL

3 Rounds
-For quality - rotate through

1. Side MB Throw, 5 each side w/partner
2. Dragon Fly, 5 reps; slow eccentric
3. Turkish Get Up, 3 each arm for quality
4. Run 100m practice POSE running tech/
or running drill

WOD

"Runnin"

16 min AMRAP

200m Run
16 Overhead Bumperplate Sit Up
16 KB Hang Clean total reps

F: Run 200m + 16 Sit Ups +16 KB Russian Swing

P: 16 OH Bumper Sit Up 25/10# + KB Hang Clean

S: 15 OH BUmper sit up 45/25# + KB Hang Clean

*adjust load as needed for hang clean*