Warm Up- 5,10,15 Pull ups, push ups, squats for 8 minutes Strength Deadlift 5,5,5,3,3+ Wod- For Time: 40/30 Bike Cals 800m Run 30 KB Swings (70/53) 20 Bar-Facing Burpees 40 Cal bike/row or another 800 run.   Extra- 1. Run Conditioning Run 400×4 Rest 1:00 between sets 2. Gymnastics Conditioning (max time handstand holds x...Read More