WOD: 30min amrap
1 round 9/7/5,
then 1 round @ 60/40kg.
Then 1 round @ 70/45kg.
then 1 round @ 80/50kg.
then 1 round @ 90/60kg…
straight into 1km run…
then go back through starting at 90/60kg working down
Interval Day: Warm up movements
For time: 5 rounds
20 KB swings (choose a weight you can do unbroken but be hard),
20 Wall balls 9/6kg,
2 min rest between rounds (they are sprints)
then EMOM x10
30-40 double unders and 3-5 burpees (in same minute)