SKILL:

3 sets of

Barbell box  step-ups x 10

Rest 60 seconds

Plank holds x 60 seconds

Rest 60 seconds

 

WOD

4 min. AMRAP of

400 meter run
AMRAP of KBS (53#/35#)

Rest 2 minutes

4 min. AMRAP of:

400 meter run
AMRAP of thrusters (75#/55#)

Rest 2 minutes

4 min. AMRAP of:

400 meter run
AMRAP of burpees