Warm up

200m run
20 SP Clams
20 Hollow Rocks
20 Kipping Swings
200m run
20m spider mans
20 SL Hops
20m Bear crawl
200m Run

Class&Gz

Conditioning

In pairs Complete

AMRAPx20min:
100 Double Unders +
12 Bar Muscle-ups + 20 Handstand Push-ups
100 Double Unders +
8 Bar Muscle-ups + 16 Handstand Push-ups
100 Double Unders +
4 Bar Muscle-ups + 12 Handstand Push-ups

Body Armor

3×8 Stiff Legged Deadlift
3×12 Barbell Bent Over Row
3×20 Banded P/A

After each Set 5/10 Push ups