Warm Up: – 1 min of the following:
Pushups
Squats
Burpees
Walking lunges
Inch worm
Bear crawl
Reverse burpees
Handstands
Skills: – 3 rounds NFT (20 min cap)
30 situps
20 ring rows
10 wallballs @ “heavy”
5 strict HSPU
WOD: – 5 rounds for time:
30 DU / 60 SU
15 kb swings @ “heavy”
10 burpees
