Warm Up 50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch
WOD
30 minute AMRAP
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch
WOD
30 minute AMRAP
500m row
15 Toes to bar
400m run
15 Kettlebell Swings 24/16kg
500m row
15 Push ups
400m run
15 Goblet squats 24/16kg
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