warm-up:

  • iron cross x 10
  • scorpion x10  
  • junk yard dog x 5

10min amrap

  • 1/3/5... renegade rows
  • 5/10/15... t2b
  • 15/20/25... wall balls

*any break 5 burpee penalty

2min rest

6rounds for time(15min cap)

  • 11/9/7/5/3/1 hspu shoulder touch
  • 30/25/20/15/10/5 leg raises (hold sb)
  • 40/35/30/25/20/15 squat jacks

*any break 5 box jump penalty

20min chipper

  • 42 box jump overs
  • 21 push-ups
  • 11 pull-ups
  • 30 box jump overs
  • 15 push-ups
  • 8 pull-ups
  • 18 box jump overs
  • 9 push-ups
  • 5 pull-ups

mobility

  • childs pose w/ lat
  • happy baby pose

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