Warm Up
Pass throughs
400m row while
3x:
20 mountain climbers
10 push ups
10 jumping squats
Strength
Back squats
5x5 @ 60%
3 sec. pause at bottom
WOD
4 rounds
200m run (with plate 45/25)
20 ground to over head with plate
20 plate hop overs
Post
Couch and hamstrings