warm up

400 m run

10 step ups

10 air squats

10 wall ball thrusters

then 3 rounds not for time

3 wall balls

3 box jumps

“Kelly
5RFT
Run 400m
30 box jump 24/20
30 wallball 20/14#, 10/9′ ”

no Equipment

warm up

400 m run

10 lunges

10 air squats

10 odd object thrusters

3 rounds not for time

3 thrusters

3 tuck jumps

“5RFT
Run 400m
30 Tuck Jump
30 odd object thruster”

if you don’t have a odd object do tuck jumps and the squat jumps