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Warm up:

Warmy+

Tabata, 3 rds of;

Wall ball

Run baseline to baseline

Wall ball thrusters

Side plank hold

Xfit WOD:

• For Time
• 30 Pull-Ups
• 50 Wall Ball Cleans
• 50 Sit-Ups (weighted, 15/10# plates)
• 100 Kettlebell Swings (53/35)
• Perform every two minutes:
• 10 Burpees

Pull up work;

5×7 + 30 second bottom position squat hold.