Warmup
Run 400m
3 Rounds
20 Air Squats
15 GHD Situps
10 Burpees
Strength
3x3 Front Squats
*Warmup then do 3 sets at your final weight
WOD
15 min AMRAP
30 Wall Balls (20/14)
20 Snatch (75/55)
5 Muscle Ups
REC
10 min Handstand practice and/or coach led instruction