Tuesday, August 7

warmup
10 pushup into down dog
10 air squat
10 spiderman
x3

alternating emotm for 10min
5 strict hspu
10 kb swings (72/55)

wod
30* 20* 10*
burpee box over (24″/20″)
*200m run afer each round

capacity
10 burpees
20 box jump
200m run
x5

finisher
10 plank to down dog
2min calf smash/leg