Warm-up:
Run 800m
50 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Russian Lunge
x3 15 Squats
15 KBS
10 GHD Sit-ups
WOD:
Strength
Back Squat (90% 1 Rep Max)
3-3-3-3-3
Metcon
AMRAP in 15 Minutes
15 Push-ups
10 Box Jumps
10 Ball Slams
10 Ring Rows
DEMONFIT 