Functional Fitness

Warm up:

2 Rounds of:
10m High knees
10m Bum kicks
10m Crab walk
10m Duck walk
10m Bounding jumps

WOD prep:
400m Run, go faster every 100m
8 Alt. DB Hang snatches
6 DB Push press
4 Devils press
10 Kip swings
10 Strict knee raises
3-5 Hanging leg raises to 90°
3-5 TTB

WOD:

30 min EMOM:
Min 1: 200m Run or 10 Shuttle runs (2 x 7.5m)
Min 2: Max Devils press 2x 15/10kg
Min 3: Rest
Min 4: 60 DU / 90 SU / 75 DU
Min 5: Max TTB / Hanging leg raises to 90°
Min 6: Rest
Accessory:
Lying Windmills
3 x 10