WOD Mi

Warm-up
600m run

alap 3
dead hang

8x20s work/10s rest

kb swings
russian twist

plank to push up
ring rows

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 rounds
14 kb swings 24/16 + 8 burpees
remaining time max reps strict press 50/35
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 rounds
14 wall balls + 8 burpees
remaining time max reps strict press 50/35
Metcon (AMRAP – Rounds and Reps)
amrap 7
5 rounds
14 kb slides in plank + 8 burpees
remaining time max reps strict press 50/35

*2min rest between workouts