Warmup: 400m Run
2rounds: 10 bear hug med ball squats + 10 step bear hug med ball walk lunge + 30 plate hops + 10 Barbell DLs(empty barbell)
Gymnastic(ish)- Every 2:30 for 7:30MIN
RX: 30 DU’s + 12 GHD + 6 kb swing (70/53)
Scale: 45 single unders + 12 ab mat sit up + 6 kb Russian swing(53/35)
WOD: 21-15-9
RX: Wallballs(30/24) + Pull up + Thruster (115/85) + Box Jumps (30/24) + KB swings American (70/53)
Scale: Wallballs (20/14) + jumping pull ups + Thruster ( 75/55) + Box jumps (20/14) or Box step up + Kb swings (53/35)