WU

200 Jumping Jacks as fast as possible

200m Medball run

Down&Back Medball bear crawl push

Open Comp

20 mins @ medium pace:

30 Calorie Row

25′ Back Rack Carry (Heavy)

100m Backward Jog

200m Frwd Jog

Non-Open

20 min AMRAP:

50 KBS 70/50(american)

40 Push-ups

30 Cal Row/bike

20 Reverse Burpees

Mobi (super mandatory )

Couch, Wall split, Pigeon, Sit&reach, KB Psoas Smash