Warm Up: – AMRAC 8
10 sec pushup plank
10 sec side plank L
10 sec side plank R
10 pushups
5 V-ups
5 wallballs w/2 sec pause in bottom
Strength: 3 sets in 20 min (Rest 2 min between)
Max rep floor press @ 135/85
10 commando pullups (5L/5R)
WOD: – 3 rounds for time:
15 wallballs @ 20/14
12 HSPU
6 DL @ 315/205
3 rope climbs
