Warm Up – 400m Row
– 400m Run
– 20m Spiderman Lunge
Strength/ Skill – EMOM 5 minutes 5-8 Strict Pull Ups
WOD – AMRAP 20 minutes
– 25m OH Lunge 20/15kg
– 3 Rope Climbs (SX: 10 Strict Pull Ups)
– 10 Handstand Push Ups
Finisher – Death by Wallballs ( up in 2’s every minute)
Cool Down – Rollers – Quads + Lats
