Warm Up

Shoulder Mobility
Situp – Burpee complex x 20
Tripod Handstand
HS Kick up x 2 x 10
Wall walk x 2
Shoulder tap x 2 x 10

 
Strength

EMOM x 8min
Even: 5 knees to elbow
Odd: 5 ring dip
Conditioning

 

MetCon

CF.2015.07.29 PERFORMANCE/ FITNESS
5RFT
10 Wallball (20/14#)
15 Box Jump (24/20″)
20 KBS (32/20KG)

 
CF.2015.07.29 LITE
5RFT
10 Wallball (14/10#)
15 Box Jump or step up / down (24/20″)
20 KBS (20/16kg)