Core – x320 sec hs hold 

20 sec plank 

20 seconds both sides plank 
Strength –
5 rep max oh squat 
WOD 

For time: 16 min cap 

 

100 ft Dumbbell Overhead Walking Lunges 50/35

100 Double Unders

50 Wall Ball Shots (20/14)

10 Rope Climbs 

50 Wall Ball Shots (20/14)

100 Double Unders

100 ft Dumbbell Overhead Walking Lunges (50/35)