Warmup

Core – x3

25 Russian twists

1 min plank

Strength

3 rds not for time

150 m sandbag carry 150/100

21 hspu

8 box step overs 50/35 24/20

WOD

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar

30 Burpee BJO (24″/20″)

15 Ring Muscle-Ups