Warm Up: 400 meter Run

60 seconds Dead Hang

30 Empty Bar Thrusters

15 Inch Worms

15 Ring Rows

WOD: Alon Hero WOD – For Time:

3 Rounds Of:

28 Pull Ups
18 Thrusters @60/40kg
11 Burpees OTB

Then: 1.1 Km Run with a 20/10kg vest/Plate.

Time Cap: 28 minutes.