1.Warm up

3 Round

2 Wall Climb

4 Burpee

6 Band Pull down

 

2.Mobility

Rotator Cuff (Band)

Overhead Row (No Leg)

 

3.Skill

HSPU / HSW

 

4.METCON

AMRAP 17min

8 Handstand Push up (A.Box B.Pike C.Push up)

12/10 cal Row

50 Double Under (A.DT)