GYMNASTICS

WU

10 Burpees

10 Shoulder taps

10 Groiners

3’ SU

STRENGTH

5×:

20m Banded zombies walk

20m Banded lateral walk

20m KB bottom up OH carry

20m KB farmer carry

WOD

20’ ASCENDING LADDER

3 KBS

3 push-ups

3 Sit up

3 wall walk

3 Burpees

6,6,6_9,9,9....go on till 20’ last reps record