Warm Up
2 rounds
200m run
50m DB cross body carry- switch positions at 25m -one DB overhead, one DB at the side
10 steps walking lunges- no weight
3 wall walks


Primer
3 x8 each side touchdown squats https://fb.watch/eZVXHqKasG/
3 x 6 DB front rack box step ups

Strength
back squats
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
2 x 6 reps @75%


WOD

"Press Your Luck"

every 4:00 for 3 sets
set 1
200m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75


set 2
300m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75

set 3
400m run
6 pull ups
4 shoulder to overhead 155/115 135/95 115/75