Warm-up: Run to W. Alabama or Row 1000m, 3 Sets: 10x Hand release Push up, 10x ring row, 20x 2 count Mountain Climbers.
Strength: Strict Press: 3×7.
Stamina: 5 Rounds, not for time: 100m Double arm KB overhead carry (sub 1:00 march in place if needed), 10x Strict chest to bar pull up. 16x Wallball sit up to target.
WOD: 16:00 AMRAP:
- 16x Single arm DB Snatch (8/side) (50/35)
- 8x Toes to bar
- 30x Double under
- Run to the end of the parking lot and back
Cool Down: 4 Sets: 1:00 Wall sits on/off