WARMUP-

RUN 400 METERS

15 TURKISH GET UPS

RUN 400 METERS

15 TURKISH GETUPS

STRENGTH-5*5*5*5*5@80% OF:

OH SQUATS

W.O.D. 5 rounds for time:

15x Kettlebell Sumo deadlift high pull (32kg /24kg)

10x KB swing (32kg/24kg)

5x KB snatch+OHS each side (24kg/16kg)

1x rope climb
*note:  For the KB snatch+OHS, perform 5x KB snatch left side then follow by 5x OHS left side, then switch to the right and do the same thing.