Warm Up

3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Then

2 Rounds
10 Leg Swings (each leg)
10 Lateral Leg Swings
10 Jumping Jacks
10 Seal Jacks

Mobility

Barbell Gymnastics

Strength

15min To Establish A 1RM DEADLIFT ---- (180#)

WOD

12min AMRAP

6 Hand Stand Push Ups --- (HAND RAISE PUSH UPS)
9 Wall Ball Sit ups ---- (GREEN BALL - 13-14#)
12 One Arm KBS (6 each arm) ----- (15# DUMBBELL)