400m run

2RFQ

20 squats

20 push ups

10 Hollow Rocks

 

Mobility:

External Hip Rotation on the Wall

 

25 Walking Lunges

20 Pull Ups

50 Box Jumps 24/20

20 double unders

25 ring dips

20 knees to elbow 

30 KBS 53/35

30 sit ups

20 KB cleans 53/35

25 Back Ext.

30 Wall Ball Shots 20/14

3 Rope Climbs

For Time!