TABATA WARM UP

:30 WORK / :20 REST x 6:

- shuttle Run

- Gorilla jumps

- Dead hang

SKILLS

:45 WORK / :30 REST x 12:

- 15 Box Dips

- 40m Farmers Carry

- 8 Pull ups / 12 Ring row

- Handstand hold / elbow plank

WOD

21 - 15 - 9

- Cal Machine

- KB / DB push press

- T2B / K2E

9 - 15 - 21

- burpees

- KB swing

- KB Deadlift