Main – WOD

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Warm-up

400 m Run

20m Toy soldier

20m elbow to ankle

20m bear crawl

20m reverse lunges

20m broad jump

10 pvc pullovers

10 pushups

3×30 sec handstand hold or overhead plate hold

30 sec couch stretch

Skills

Kipping pullup

Metcon

Metcon (AMRAP – Rounds and Reps)

Mini “Cindy”

10 min AMRAP

5 pullups

10 pushups

15 squats

Rest – 2 minutes

Metcon

2k row (Time)

2000 meters

Challenge

Max situps in 2:00