100 Burpees
100/80 cal row
100 goblet Reverse lunges @16/12 kg
100/80 cal Echo bike
2 Wall Walks
20 s.a. Oh kb Reverse lunges (24/16kg)
20 s.a. KB snatches
ME burpee pull ups in remaining Time
3 sets
8-10 Long leg Lunge pulses + 10s hold after last rep / side
8-10 wall referenced SL pike leg lifts + 10s hold after last rep / side
3 sets
8-12 weighted shoulder dislocates
30-45s Passive hang
For time
Buy in
100 doubleunders (1 min cap)
Then do 2 rounds of
25 wallballs
25 russian kbs (32/24)
Cashout
100 doubleunders (1 min cap)