Warm Up:

400m Run

PVC Shoulder warm ups

15 hollow rocks

15 super mans

Skills Training:

Muscle up Practice (Bar or Ring) 10 minutes

Hand Stand Walk Practice 10 minutes

Metcon:

For time:

30/25 Cal Rower

20 Deadlift 225/155 lbs

20 wallballs 20/14 lbs 10/9 ft

20 Kettlebell swings 53/35 lb

400m Run with wall ball

500m Row

20 Deadlifts 225/155 lbs

20 wallballs 20/14 lbs 10/9 ft

20 Kettlebell swings 53/35 lb

400m farmers carry with kettlebell and wallball!!!