Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

50 partner pullovers

Workout warmup:

10 min EMOM. On each minute do all three movements

7 push ups

7 Sit-ups w/slamball

7 KB curls

Workout:

Three rounds for time:

25 Wall Balls, 20/14 lbs

10 Burpees

25 Ball Slams, 30/20 lbs

10 Plate Overhead Walking Lunges, 25/15 lb

25 AbMat Sit-ups, hands on the ground