Workout of the day

Warm up:
3 RFT
15 Overhead Squat
15 Sit ups
15sec Superman hold
15 Pull ups
15 Dips

WOD

Buy in:
30 Wall Balls
50 DU or 150 SU
30 KB Push ups

For Time
30 Burpee (Jumping) Pull ups
50 Hang Power Clean 20 / 30 / 40kg
30 Floor Wipers 20 / 30 / 40kg
50 SDHP 16 / 20 / 24kg KB
30 Ground to Overhead 20 / 30 / 40kg
50 K2E

Buy out:
400m running with plate 10 / 20kg

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