Warm Up
10 Minutes of Movement:
-200 Meter Row
-10 air squats
-10 ring rows
-5 hand release push ups
-5 wall balls
WOD
18-15-12-6-3
-pull ups
-push ups
36-30-24-18-12-6
-sit ups
-Wall balls
*the goal is to make sure each movement are completed in 3 sets or less. Modify and scale as need to accomplish this.