Warm-up:
12 Minutes:
Jog 200m
50′ High Knees
50′ Buttkickers
50 Single Arm Farmers Walk, left
50′ Single Arm Farmers Walk, right
Strength:
EMOM 16, alternating:
a) Farmers Walk 100′
b) Sprint 100m
WOD:
For Time:
400m Run
30 Burpees
20 Dumbbell Snatch, 50#/35#
TIMECAP: 7:00
Extra Work:
Pause Back Squat
3×3, use 80% of last week’s 5RM