Warm Up: Jog 3 Min then 2 rounds of 10 WallBall, 10 Groiner, 10 Pushups
Strength: Front Squat/Back Squat Combo
60%x3+3×1 65%x3+3×1 70%x3+3×4
WOD: HOT SHOT
For time:
One exercise at a time in any order.
Row 1,000 meters
30 Ring dips
30 SDLHP 65/45
30 HR push-ups
30 Hang Squat Snatch 65/45
30 Burpees
30 Pull-ups
30 Thrusters 65/45
30 Min Time Cap
Icing: Ankle Mobility