W-up

10 Hip cross overs
10 Push-ups
10 Leg swings
10 Leg swings
10 runners lunges
10 Spiderman stretches

a. 6 EMOM

4 Front squat 95/65

WOD : For time

1000 m run ※ RPE7
30 Burpees ※ RPE7
1000 m run ※ RPE7.5
30 Front squats 95/65 65/45 ※ RPE8
1000 m run ※ RPE8
50 wall ball shots ※ RPE8.5
1000 m run ※ RPE8.5-9

Time cap 40 min