2 Rounds of 10 Burpees and 15 Air Squats
Part 1: Warm-up
2 x 10 Single Arm Strict Press w/KB or DB (lighter weight or no weight), Rest 1 minute between
2 x 10 SDHP (lighter weight or no weight), Rest 1 minute between
5 Rounds of 24 Single Arm Push Press (12 each arm) and 200m run
Rest 3 min then
4 Rounds of 20 SDHP and 250m row
Notes: This is an endurance WOD. You want to keep pushing and moving doing unbroken sets if possible on the weightlifting movements and a challenging pace on run/rows.
Scale/Sub: Run/Row => Run 200m, Row 250m, Bike (~1 min) or 75 Speed Steps. Only if no KB or DB to use: Single Arm Push press => 24 Barbell or 24 sandbag push press, SDHP => Sand bag or any heavier bag like a backpack or an empty barbell.