Warm up: No hand burpees-2mins then 3min amrap of 10pass throughs, 10 pull aparts
Strength
Every 90 seconds x15mins
1rep x Strict press (3011) 8kipping swings-(hollow to arch)
WOD
100 doubles(100high singles)
60sit ups
30pull ups(ring rows)
20burpees,
10 wall walks-20min cap
Cool down
Downward dog into back extention-10sec hold 3rnds
