Getting Swole

Warm Up
1 x gate run @ 50%
1 x gate run @ 70%
1 x gate run @ 90%
1 x gate run @ 100%

Gymnasty EMOM 15 minutes
1st min – ring rows
2nd min – HSPUs
3rd min – pull ups

WOD
17 minute time cap
For time:
1 gate run
30 HR push ups
30 Russians KB swings 32/20
30 KB lunges
1 gate run
20 HR push ups
30 Russian KB swings 32/20
20 KB lunges
1 gate run
10 HR push ups
30 Russian KB swings 32/20
10 KB lunges
1 gate run