Warm Up:15 No Jump Burpees

10 Inch Worms

10 Yoga Push Ups

30m Overhead Carry @2xlight DB

10 Front Squats @2xlight DB

Strength: 5 Sets Of:

10 Challenging Ring Rows @ 2x Rings, put your feet on box to make more challenging if needed

10 HSPU (Advanced: add deficit if possible, Beginners: 10 Pike Push Ups on DB's if possible)

WOD: 2 RFT Of:

30 Wallball Shots

30 Burpees

30 Thrusters @20/15kg

30 Box Step Ups