Warm-up

400m Run

PVC shoulder movements

10 kettlebell swings

50 jumping jacks

10 kettlebell swings

Strength:

Hand Stand Holds

30 second on and 30 seconds off for 8 mins

Then

7 Pull-ups a min for 7 mins

(Athlete adjusts reps for intensity)

Metcon:

EMOM for 25 Minutes

Minute 1: 15 Wall balls 20/14

Minute 2: 15 Wall Ball Cleans 20/14

Minute 3: 15 toes to bar

Minute 4:  15 ab mat sit-ups

Minute 5: 15 kettlebell swings 53/35

Then repeat for 5 rounds