All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)