1. Warm up / mobilise
2. Skill
Hand stands / HSPU
3. WOD
08:00 Endurance
1500m row
35 wall balls (20/14)
800m Run
30 Wall balls
400m run
25 wallballs
200m Run
20 wall ball
09:00 CrossFit
in a 3 minute window
200m Row
In remaining time AMRAP HSPU
2mins rest
in a 3 minute window
400m run
in remaining time AMRAP Burpee
2 minute rest
in a 3 minute window
75 double unders
in remaining time AMRAP K2E
2 minute rest
in a 3 minute window
run 400m
in remaining time box jumps (24.21)
4. Recovery