Clients:

20 min amrap

Run 200m

10 Wall Ball

10 Pull Ups

MWOD

P1.

A. Over Head Squat @ 80% x 3 x 3

B. Russian KB Swings 80# amrap in 60 sec; rest 2 min x 3

C. C2B Kipping Pull Ups- 15 unbroken x 5 sets; rest 2 min

D. Max Vertical Jump- 3 attempts x 4 sets; rest 3 min

E1. GH Raises- 15 x 3; rest 60 sec

E2. V-Ups- 15 x 3; rest 60 sec

P2. Run 10 min warm up

8 sets

2 min @ 90-95%

2 min @ 50%

Run 10 min cool down