Bag-o-Fun

Warm-Up
4Rnds :
50s light bike
10s Fast bike
3 Walkouts
5 Scap Retractions

2 Rnds (low intensity)
3 Strict Pull Ups
6 Kip Swings
9 Push Ups
12 Slow Air Squats
15 Abmat SU

STRICT Gym Work
0-5 Min:
5 Inchworms
15s L-Sit Haning Hold
(as many rounds as you can comfortable get)
5-10min:
5 Strict Toes-to-Bar
10 Superman Rocks

FRONT SQUAT + C2B
Every 90s:
4 Front Squat + C2B (or regular Pull Ups)
Climbing on Front Squat & Increase Reps on C2B each rnd

AIR BAGS
7 RFT ~
10 Odd Object Reverse Lunge (70/55)
10 Odd Object Power Cleans
20 Lateral Hops
200m Row
REST 60s b/t Rnds

Stan ~ 95-105-115-125-135 / 4-5-6-7-8 / 21:20 (2:23-5:35-8:53-11:59-15:07-18:19-F)
tb ~ 210-215-220-230-235 / 8-9-10-11-12 / 22:51 (2:29-5:57-9:29-12:50-16:24-19:43-F)

God, my Lord, is my strength.