Warm up x2
200m Run
20m Bear crawl
10 Spinal waves
10 Dislocates
20m Broad Jump
Metcon (25 min Cap)
Dirty Thirty
25min AMRAP
30 Box Jumps 24/20
30 Jumping Pull ups
30 KB Swings 24/16
30 Push Press 40/25
30 Wall Balls 9/6
30 Burpees
30 DU
Core Burner
3 rounds
30 Jacknives
30 Mountain Climbers
30 Butterfly Sit ups
Cool Down
20 Tai Gi Spins
10 Scorpions
10 Twisted cross
10 Cat/Cow
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