Warm up:
10- 12 laps run
3 x 3 per side bottoms up press
3 sets single wall walk focus on perfect form
scap pullups and pushups
accumulate 2 mins of hollow body hold and 2 mins of superman hold
WOd:
5 Min Amrap
5 pull ups (rx2 ring rows)
10 kb swings (russian) 35/55 ( rx2 same weight/mod less weight)
20 DU (rx2 du/ mod attempts)
rest 3 mins
Row 4 x 200 m
4 x 400m
rest 1: 30 btwn rows
Rest 3 mins
40 wallballs for time 14/20 to 9/10
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