WOD

Warmup 1:00m on the bike 40 Russian KB Swings Pushup Complex 1:00m Plank Skill

15 Min EMOM Minute 1 - 12 HSPU (Strict) Minute 2 - 30 secs max effort on the AB Minute 3 - 1 Legless rope climb (10 pullup)

WOD

3 Rds with a three minute clock: Amrap of

15 Backsquats 45/35 15 Power Wallballs

rest 2 mounts between rds Guys add 30lbs per rd Ladies ad 20 lbs per rd