4pm Kettlebell
5×5 heavy swings
Then
3 rds
12 swings
8 reverse lunge per
100m rack carry
8 rows per
5 Burpee w/ 2 jumps

WOD
For Time: 20:00 cap

800m Run
40 Box Jumps 24,20
40 Pull-Ups
40 Butterfly Sit-Ups

Rest 2 min

800m Run
40 Wall Balls 20,14
40 Am KB Swings 53,35
40 Push-Ups