Warmup 

5-4-3-2-1

Laps 

Jump squats 

Mountain climbers 

Sit-ups 

Strict pull-ups 
Core – 

30 heels to heaven 

30 wipers 
Strength 

Strict press 

3-3-3-3-3

WOD 

21-15-9

Wallballs 20/14

Oh squats 135/95

Toes to bar 
Xtra – Emom 7 min 

4 Muscle ups / bmu