Warm up:
3 rds
15/12 cal cardio
5 inchworm
10 wall squat
6/6 one arm ring row
Strength:
E2x5
20 Heavy renagade row
Metcon:
4 rds
1000 m run
20 strict press 40/25 kg
8 sand bag / d-ball clean
10 sand bag / d-ball squat
10 pull up
10 strict hspu / 15 kipping