Grind...

Warm-Up

2 Rnds ~ 

60s Squat Rocks

30s Prone PVC Pass Thrus

---------------

FLOW

EMOM x 10m (5 Rnds):

1 = 45s Bike

2 = 30s Gymnastics Move*

*Pick One

Donkey Kicks to Wall

Wall Facing HS Hold

Wall Facing HS Weight Shifting (not shoulder taps)

HS Weight Shifting

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MET CON

For Time:

42/30 Cal Bike

42 Wall Balls

30/20 Cal Bike

30 Wall Balls

18/10 Cal Bike

18 Wall Balls

~ REST EXACTLY 5m...then...

For Time:

800m Run

30 Alt. DB Snatch (50/35)

800m Run

30 Alt. DB Snatch (50/35)

Ladick ~ 11ish

Pyan ~ 16:22

Daliege ~ 10:58

Moon ~ 10:30 / 14:09 (29:39 Total Time)

tb ~ 13:51 / 14:57 (33:48 Total Time)