Run 600m then
3 rounds, 30sec/ea :
Wall ball (light)
Straight arm lat pull down
then
2 Rounds, 1:00/ea :
yoga push up
Alternating pigeon pose
warm up, then
5 Rounds:
5 Heavy Thrusters (Across, AHAP)
5 Strict ring dips (weighted if possible)
rest as needed
AMRAP 8:00
8 Toes to bar
24 double unders
1 – Deltoid smash; 90sec/ea
2 – Wall squat; 3-4:00