Warm-up:
100 single jump ropes
15 supermans
10 strict press with bar
15 lateral lunges w/ k.b
10 medball cleans
Mobility for 10-15 minutes
Metcon:
10 min EMOM
Even
3 toes through rings
1 Muscle-up
Odd
2 Ring Dips
12 ft Handstand walk
OR
10 min AMRAP
Run, 100 meters
10 kettlebell Goblet squats 55/35lb
5 Push-up (hand releases)
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