Warm Up: – 2 rounds NFT (10 min cap)
30 sec hanging L-sit
5 burpee pullups
200m run
15 jumping squats
Then; 5 min Deadlift warm up
Strength: – In 20 min complete 3 sets
6 ring rows @ 2112
6 banded squats @ 3212
6 Deadlifts @ 225/155 @ 1230
WOD: – Partner Up & Complete:
AMRAP 15
200m medball run @ 20/14 (run together)
12 burpee box jump overs @ 24/20
24 wall balls @ 20/14
