WARM UP Foam Roll PVC Dislocates 20 Tyre Flips 20 Sledgehammers 20 Lateral Tyre Slams WOD FOR TIME 5 RFT 1 Rope Climb 10 Push Ups 15...

WARM UP Coach Surprise WOD Snatch 'n Run 15min AMRAP KB Snatch 24/16 2-4-6-8-10..... 100m Sprint at the start of each round

WARM UP Foam Roll PVC Dislocates 4-6-8-6-4 Wall Balls Ring Rows KB High Swing 0:00 - 13:00 EMOM x 12: 1 – Rope Climbs x 1-2 reps 2 – 2 x...