WARM UP

30 SDHP
30 SEC HSH
30 SEC JUMPING PULL UPS
30 MT CLIMBERS
1 ROPE CLIMB

WORK OUT

7 BALL CLEANS
7 PUSH UPS HANDS ON BALL
7 BALL SIT UPS
AMRAP 12 MIN

3 WALL CLIMBS
BEAR/DUCK/LUNGE (ALT EACH ROUND)
6 PULLS UPS
AMRAP 12 MIN

THEN:
5 MIN ELECTRIC CHAIR WITH WEIGHT
5 MIN FORE ARM PLANK