WOD
[A] 4 rounds for time of:
400m Run
30 Push presses, 30kg (20kg)
20 Jumping Chest-to-bar pull-ups

[COMPETITION TRAINING]
[B] For time:
50 GHD Situps
50 Hip Extensions
25 Cals Airbike
25 Cals Ski Erg

[C] For time:
400m Farmers Carry
2 x 32kg KB (2 x 24kg KB)
 

 Photo Credit: Jay Clark

Photo Credit: Jay Clark