warm-up:

5rounds

  • 5 push-ups
  • 10 air squats

3rft (12min cap)

  • 20 clean and press
  • 30 slam balls
  • 20 kb swings

12min amrap

  • 200m run (1.5 laps)
  • 4 burpees
  • 4 atomic sit-ups
  • 20 kb sdl hp

10!!1*

  • db oh lunge steps (ea)
  • hspu
  • butterfly sit-ups

*rep scheme - 10, 9...1...9, 10

mobility

  • childs to cobra
  • ddog to updog
  • lizard
  • pigeon
  • ironcross / scorpion

 

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