Warm-up
3 Rounds of:
10 x Walking lunges
10 x Push-ups
200m Run
WOD
For time:
100 x Alt Walking lunges (2 KBs in Front rack or BB on Front rack) (Athlete’s choice of weight.)
Every time you stop moving you owe 10 x Burpees.
Core
5 x 10 Weighted Hip extensions
Extra WOD
Oly lift
8 Mins EMOM of:
Mins 1-4:  3 x Power snatch
Mins 5-8:  5 x Clean and jerks
Gymnastics
3 x 10 Unbroken C2B Pull-ups