Warm up: 3 rounds
2:00 row+:30 hs hold+20 plate hops+10 squats
A. 3 rounds
500m row
25 wallballs 30/20
B. 3 rounds
500 m row
25 box jump overs(clear the box on first 15)
C. Class
D. Every 3 minutes for 12 minutes 1 set muscle ups. Goal is to end up w highest total.