Wod

Amrap 16
400m run
30 doubleunders
20 pushups
10 C2B

Rest 4 min

Amrap4
8 DB hang Pc (30/20)(4 each side)
16 airsquats

TTB-Progressions

- Kip Swings
- Kip Swings with Box
- Half Toes to bar
- TTB

TTB Volume

EMOM 12 Min

1. 10-20 PikeRaises
2. 6-12 TTB

BulletProof Shoulder

3 Rounds for Quality:

10 SA BottomUp Presses /side (light)
20 FacePulls
10 Banded PullAparts
20 NoMoneys

Intervals

Every 3 min for 10 alt. sets

1.
30 doubeunders
20 alt. OH plate reverse lunges (20/10kg)
10 burpee on plate

2.
30/20 cal echo bike

Scale to finish each set sub 2 min!