Warm-up - 2 Rounds
- 100m Run
- 5 Broad Jumps
- 10 Box Jump Overs
- 15 AKB
Gymnastics
Every 90s x 6 Rounds:
- 3 Beat Swing + 3 Long Lever Beat Swing + 3 Hips to Bar
Metcon
8 Minute AMRAP:
- 4 Bar Muscle Ups
- 8 Over Wall Ball Burpees (24/20")
- 12 Wall Balls (9/6kg)
(4 Minute Rest)
8 Minute AMRAP:
- 4 Bar Muscle Ups
- 8 DB Devils Press (1x22.5/15kg)
- 12 Wall Balls (9/6kg)
(20 Minutes Total - Score AMRAP for each)