warmup
jog 50m
3+3 sledgehammer
jog 50m
3 jump squat
3 pushups
every round add 1 = 4+4 sledge hammer, 4 jump squats, 4 pushups

mobility
Quads
Glutes
Shoulders – Chest

strength
Bench pess
3×10

WOD
Run 100m
10 boxjumps 20″”
10 KB swing 24/16kg
Run 200m
10 boxjumps 20″”
10 KB swing 24/16kg
Run 300m
10 boxjumps 20″”
10 KB swing 24/16kg
Run 400m
10 boxjumps 20″”
10 KB swing 24/16kg”