10m – Dynamics

5m – Movement Prep

15m to complete:

  • 3x10 KB/Dumbbell Thrusters AHAP
  • 3x10 KB Rows (one arm at a time)
  • 3x20 V-Ups + 20 Russian Twist (bodyweight only) – goal here is to do 40 reps without stopping!

MetCon - 10m AMRAP:

20 WBS 20/14lb

200m Run with Wall Ball