Warm Up
3 Rounds
10 Walking Lunge Steps
10 Hollow Rocks
10 Kang Squats
10 Ring Row
10 Dive Bombers
Workout of the Day
For Time
21-5-9 reps of
Toes to Bar
Handstand Push Ups
Then
5 rounds of
10 Atomic Sit Ups 25lb plate
1 Rope Ascent
Then
20 Bear Complex 95/65
Every break complete
400 meter Run