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.
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