WOD

Virtuosity Training: half kneeling landmine press

30 (45/35# – empty barbell)

20 (athlete's choice)

10 (athlete's choice)

20 (previous 20-rep set)

30 (empty barbell)

(with barbell in corner of S-1 rigs)

Metcon: "If These Walls Could Sit"

5 rounds of

15/12 cal row or bike

12 KB swings (70/53#)

60-sec wall sit

9 chest-to-bar pull-ups

---- 2 min rest ----