WOD:

#run is fun

Every 4:00 for 16:00

400m Run (800m Erg Bike or 500m Row)

Then Climb the Ladder

2 Box Jump Overs 24/20″

2 Alternating DB Snatch 50/35 4/4, 6/6, etc…

At the start of each round, run the 400m then continue the AMRAP where you left off the round prior

STRENGTH:

#Bench Press

In 12:00

Complete 10-10-10-10

FINISHER:

For Time (CAP 5)

10 Sandbag to Shoulder 150/100

20 Ring Dips *Scale to Bench Dips

10 Sandbag to Shoulder