Pre WOD:

Press: Weighted Box Dips:
4 set*6 Rep

– Use the same weights as 4 weeks ago but now with one extra rep (or adjust to 2 reps in reserve)

Pulling:
4*4 Strict Pronated Pull Up

– Build to a safe 4 RM

WOD:

32 min Amrap:
200 m Run /250 m Erg
6 Wall Walks
200 m Run /250 m Erg
8/8 m SA DB Walking Lunges 22.5/15 kg (50/35 lbs)
200 m Run /250 m Erg
10/10 SA DB Push Jerk 22.5/15 kg (50/35 lbs)

Post WOD:

60 min Zone 1-2 on Optional Erg/Run