Warmup
20x 10m Laps
500m Row
30 PVC Passovers
10s x 4 Kipping Practice
Strength
Power Clean (kg)
10 mins to determine
WOD
Sandbag Run
4 Rounds
6x10m Laps Sandbag Run
15 Chin Ups
(4 Squats at each end before your Run, with the Sandbag)
10min TimeCap
Core
Toe To Bar FT
30 Toe To Bar
