Here is a great wod to end the week:

Warm-up:

2 rnds:

shuttle run 200m

20 curtsy squats

10 push ups

Skill:

10 min EMOM:

5 medball cleans and 10 wall balls

WOD:

3 rnds:

run 200m with medball

20 medball OVHD lunges

15 ground to OVHD burpees

10 russian twists with medball