Warm-Up:
5 minutes
200-m run
10 air squats
10 Ghd hip extensions

WOD prep:
20 minutes
Prep the movements:
Tools:
1.Dowel,
2. Kettlebell
3. Sandbag
4. Barbell
5. Jump box

WOD:
Samurai 20 (Starts at the top of the hour)
For Time
20 Russian kettlebell swings (70,53)
20 Overhead squats(95,65)
20 Burpee Chest to bar pull-ups
20 Hand release push-ups
20 GHD Hip extensions
20 Box Jumps (24,20)
20 Toes to bar
20 Barbell Squat Cleans (95,65)

*200 Sandbag run (50,35) After each movement
*Scale loads to complete your reps in 3 sets or less with minimal.rest between sets. 
*Scale movements to complete the reps in 3 sets or less with minimal.rest between sets. 

Post WOD:
Agile 8

CFS Brief:
*28 Day 150 Nutrition Challenge is back. Monday April 29 to Sunday May 26th.