warmup
Jog 200m
10 Med ball thrusters
10 Slamballs
10 Distance throws

mobility
Hammies
Calves

skills
MU

strength
Deadlift
10-20-10
Rest as needed

WOD
”Wednesday chipper””

50 DU
40 Cal row
30 Abmat sit ups
20 Push ups
10 OH lunges with a 20/10kg plate
5 MU
10 OH lunges with a 20/10kg plate
20 Push ups
30 Abmat sit ups
40 Cal row
50 DU