Athlete WOD

For time:
Run 400m
30 WB
30 walking lunge with ball
Run 400m
30 pull-ups
30 HR push-ups
Run 400m
30 DU
30 hollow rocks
Run 400m

Training WOD

1. Find 1 RM BJ
2. 1 attempt max unbroken pull-ups
3. EMOM 21
-1: 3 MU
-2: 6 Pistols
-3: 9 ring push-ups
4. HS walk/ DU practice for 10 min