Warm up:
- 10 pvc passover
- 10 air squat
- 10 push ups
- 5 inchworm
Strength: (9min ) :
Every 90s / 6 sets:
- 5 push ups
- 5 deficit ring row
- 8 alternating v-ups
WOD: (19 min )
A. Every 3min / 1 min rest / 5 rounds :
- 10 Cal machine
- 20 wall-balls
* Max reps of pull ups
B. 10 AMRAP:
- 10 dips
- 20 KB swing
- 30 single under / jumping jacks
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