1. Warm up/mobilise
2. 4 Rounds:
3 Strict Press
Rest 1 min
5 Strict Pull Up
Rest 1 min
*Increase weight each round
3. WOD:
AMRAP 5:
15 Russian Swing 32/24
10 Burpees
rest 2 mins
AMRAP 5:
Wall Ball 20/14
* Each time you drop the ball, stop, or rest Complete 30 Sec Plank hold.
4. Recovery