Warmup

Core x3

15 vsnaps

10 plank up downs

5 strict toes to bar

Strength x10 min

Emom

Odd -3/5 bmu or 5/7 ctb/ pull-ups/ RR

Even -5 deadlifts start at 60 % build

WOD

3 rds

Run 400 m

25 wallballs 20/14

20 front rack lunges 115/85

15 burpee over bar