WARMUP:
2:00 Burpees
Then…
3 Rounds
:30 Plank Hold
1:00 Bear Crawl
:25 R / :25 L Cpt Morgan With Vertical Support
5R/5L KB Windmills
5 Right Leg Lunge w/ Right Arm KB Overhead Hold /5 Left Leg Lunge w/ Left Arm KB Overhead Hold
STRENGTH/SKILL:
3 Super Sets
A. 8R/8L Z Press (AHAP)
B. 12 Ring Push Ups
C. :30 Handstand Hold
WOD:
3 Rounds For Reps
M1: Double Unders
M2: KBS (53/35)
M3: Thrusters (95/65)
M4: Toes-To-Bar
M5: REST
