Warm-up:
Row 30 calories
https://www.youtube.com/watch?v=VXwEp1vvWJ8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg&index=8
2 rounds
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)
EMOM 1st min: 8 m Handstand Walk 2nd min: 3 Muscle Ups Repeat for 10 mins
then
Stretch out:
Lateral Lunge x10
Leg swings X10
3min AMRAP of the following: 400m run - max wallball shots, 20/14lb 400m run - max kb swings, 53/35lbs 400m run - max pushups 400m run - max situps 400m run - max double unders 1min rest between rounds.
Score is total of reps combined
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