WarmUp
Run or Row 400m
BandyHam
3 Rounds
4 PullUp
8 PushUp
10 WallSquat

1) AMRAP4
3 MuscleUp (Bar or Ring)
10 WallBall 20/14#
Rest 4:00

2) AMRAP4
5 HSPU
30 DoubleUnder
Rest 4:00

3) AMRAP4
6 HPC 95/65#
6 BarFacingBurpee
Rest 4:00

4) Run 1000m ForTime

Cool
SmashGlutes
Roll

fear

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