run 2 laps
10-15 each, each direction(or limb) of the following
bow and bend
NOT FOR TIME!
1a. 3x 20 UB GHD sit ups
1b. 3x 20 KB windmills as heavy as possible, 10/arm
1c. 3x 10 toes to ground(from a headstand position, with legs tight and butt against the wall, slowly lower your toes to the ground, then back up)
if you cannot hold a headstand, do strict toe raises from the bar.
rest 1min between rounds, rotate between movements as quickly as you are able. Do one set of ghd sit-up’s, then move on to one set of KB windmills, then one set of Toes-to-ground, rest 1 minute, and repeat 3 times.
functional fitness cut the above reps in 1/2
Spend 10min working pull ups. Those proficient at strict pull ups, may go for a 1RM weighted pull up, you may do EMOM strict, or attempts at max reps. For functional fitness or others without a pull up, do 3 count negatives, between 2-4 per minute every minute for 10 minutes. Try to do the same number for all ten rounds.
12 min AMRAP
10 squat clean to thruster(95/65)
15 kb swings(35/25)
20 wall balls(14/10)
rest 3 minutes
arm overhead, external rotation