Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 ring rows
Mobility
The Port squat mobility
Strength
Every 3:00 for 15:00 total
:30 hold in bottom of goblet squat
15 goblet squats
:30 hold in bottom of goblet squat
WOD
18 min AMRAP
400m farmers carry
Then with time remaining
200m run
20 push-ups
20 box jumps over
