11/3
For time
Run 600m
+
2 rounds
30 Wall ball 20#/14#
20 kb swings @ 70#/53#
10 burpee pull-ups
+
Run 600m
*27 min time cap
Essentials
A. 12 min EMOM
Min1: chest supported dual DB rows x10-12
Min 2: parallette or box L-sit :20 + 8-10 dips
Min 3: wtd. Wall sit :20 + 8-10 goblet squats
B. Every 2:00 x4-5 sets
12 box jumps or step-ups
12 DB snatches
Echo bike or row 10/8 cals