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WOD

AMRAP 11′

6 pull up / 9 chest to bar / 2 bar muscle up
14 wall ball
7 burpees

AMRAP 11′

7 thruster
14 v sit up
7 burpees over the bar

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 table row
10 mountain climb

WOD

FOR TIME

1 km run / 250 du / 500 su
50 table row
120 air squat
180 russian twist
1 km run / 250 du / 500 su