WOD Do

Warm-up
600m run

20sec work/10 sec rest

side plank reach through
ring rows variations

cossack squats
KB deadlif

Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 11
4 rounds
9 burpee over the box
18 kb swings 24/16
9 hspu
then
amrap remaining time
50m waiters walk 24/16
50m front rack carry
50m farmers carry

4min rest

Metcon (AMRAP – Rounds and Reps)
amrap 11
4 rounds
18 box jumps
18 sa kb shoulder to overhead 24/16
then
amrap remaining time
50m waiters walk 24/16
50m front rack carry
50m farmers carry