wod
15 min AMRAP
25 toes to bar
50 burpees
75 wall ball shots 20/14
int.
25 knees to arm pits
50 burpees
75 wall ball shots 20/14
begin.
15 knee raises
30 burpees
45 wallball shots
warmup
review air squats
8 min EMOM
min 1 5 squats and 5 kip swings
min 2 :20 hollow holds and 5 squats
toes to bar progression
8 min amrap
:30 lying toes to bar
:30 hanging knee raises
:30 Kipping knee raises
:30 toes to bar attempts
Burpee and wallball review
wod prep
2 rounds
5 toes to bar
5 burpees
10 wallball shots