WARM UP
1 BEAR CRAWL F/R
10 PUSH UPS
1 BEAR CRAWL F/R
15 VUPS
1 BEAR CRAWL F/R
10 WALL BALLS
1 BEAR CRAWL F/R
2 ROUNDS
WORK OUT
BAR HANG 20s ON 10s OFF 8 ROUNDS
8 WALL CLIMBS 1 MIN CAP
1 MIN REST
PLATE PINCH 45/35 20s ON 10s OFF 8 ROUNDS
15 PULL UPS 1 MIN CAP
1 MIN REST
CROW 20s ON 10s OFF 8 ROUNDS
15/15 PLATE HEAD CIRCLES 45/25 1 MIN CAP
1 MIN REST
HSH 20s ON 10s OFF 8 ROUNDS
20 BURPEES 1 MIN CAP
1 MIN REST
PLATE FRONT CHEST LEVEL HOLD 20s ON 10s OFF
1 MIN BOTTOM PUSH UP HOLD
1 MIN TOP PULL UP HOLD