Warm Up:

3x

10 Strict Pullups

30s L Sit

20 Walking Lunge Steps

A. Every 90s  for 9 minutes:

    OH Squat 5-5-3-3-2-2

B. 5 Rounds:

    400m Run

    10 Ring Dips

    15 Wall Balls (20/14)

 20 min CAP