6/8/16

Warm Up:

Warmy+

5×5 landmine row (increase weight each rd)
5×6 plyometric push up’s

Xfit WOD:

4 rounds starting a new round every 5 minutes;
P1 – run 400M with a wall ball (20/14)
P2 – 10 thrusters (95/65) and 10 HRPU’s

Each person will complete both exercises in 5 minutes. If any time remains, that’s your rest. If you can’t complete both exercises in the time allowed add 10 burpee squats per unfinished rounds.

Pull up work;
19,12,11,10,10