WOD Di

Warm-up
2 rounds
gymnastic swim

3x
20 jumping jacks
10 KB swings
20 sec hs hold
10 squats

Metcon
Metcon (AMRAP – Rounds and Reps)
00:00-15:00

45 double under
9 power snatch 50/35
9 ohs

15:00-20:00
rest

Metcon (AMRAP – Reps)
20:00-35:00

3x amrap 5
300m row
12 burpee over the erg
max reps wall balls
*score is total reps wall balls

35:00-36:00
rest

Metcon
36:00-40:00
4x
20sec hollow rock
30sec sit ups