"Omatoiminen WOD"

A.
Run 400m
2 rds:
12 Air squat
9 Ring row
6 Walk out + Push up
Run 400m

Mobility:
Shoulder / hip

Thruster: 9-7-5 (add weights)
Pull up: 9-7-5

B.
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (42.5/30kg)
800 Meter Run
21 Thrusters (42.5/30kg)
400 Meter Run
50 Pull-Ups

C.
Cool down:
Walk 3-5min + foam rolling/romwod