A)Mini core Wod

3 Rounds

20 Hollow rocks/20 plank ups/20 wb sit-ups/1min plank hold

-Rest 2min-

B) WOD

Run 600m

18/14/10

Slam balls 50/30

Wall ball shots 20/14

Run 400m w/slam ball

18/14/10

Wall ball shots 20/14

KB swings 70/44

Run 600m

Block Strength

Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%