Sweat It Off

Warm Up
1 gate run
2 rounds
3 burpees
6 air squats
1 inch worm

EMOM 16 minutes
Odd – 1 gate run, or a run that doesn’t take longer than 45 seconds
Even – 12 wall balls & 12 KB swings

WOD
4 rounds for time
15 minute time cap
5 deadlifts
5 hang cleans
5 shoulder to overhead
5 back squats 60/40
20 pull ups