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Advanced ONLY: PC - 3 x 5 Reps - TNG - You need more than an hour of training time to add this to your day.
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Lift: Press - 4 x 12 Reps E2M - moderate
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WOD - 30 Min Cap!
For Time:
50 Vertical Swings - 70/53 L3, 53/35 L2, 35/26 L1
Run 400 Meters
50 Wall Ball - 30/20 L3, 20/14 L2, 14/10 L1
Run 400 Meters
-Rest 3 Mins
25 Vertical Swings - same
Run 400 Meters
25 Wall Ball - same
Run 400 Meters
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Extra Credit: Single Arm Pull Ups - 3 Attempts x Max Reps