Warm Up
20 cal row
20 burpees
20 PVC OHS
20 cal bike
Core
EMOM 9
Ring hold – 20s
Top of pull up hold to desend – 30s
Hollow – 30s
Metcon
CF.18.05.19
15 minute time cap on each Metcon

1. 10 – 1
Wallballs
Burpee box jumps 24/20

4 minutes rest

2. 50-40-30-20-10
KB swings 24/16
Sit ups