Warmup
Run 400m
3x Flyby's (2 C2B + 2 T2B + 2 Pullups)
3x10 Goblet Squats
Strength
5x7 Hang Squat Snatch
WOD
8 min AMRAP
5 Wall Walks
10 Wall Balls (30/20)
15 Pullups
20 DB Snatches (55/35)
25 Abmat Situps or GHD
20 DB Snatches (55/35)
15 Pullups
10 Wall Balls (30/20)
As Many Wall Walks in remaining time.
REC
3x8 Knee Jumps + Box Jumps
or 3x10 Knee Jumps