WOD
a. 3 rounds of:
– DB front rack lunge 20 steps (45,25)
– 10 sec. top of pull up hold
– 200m run
b. 2 sets backward angel wings with the bands / 2 sets forward facing angel wings
4pm Kettlebell
TGU 4 reps each side 2xs med/heavy
Then
20 min Amrap
1hand swings 5 reps each side
Snatches 5 reps each side
Cleans 5 reps each side
Goblet squat 5 reps
Rest
Then 20 Russian swings and 5 front squats each side
Finisher
Max Burpee in 3 minutes