Warm-up
30:30 (seconds; work:rest)
Duck walk
Hip Bridges
Push-Press Wall-Ball (light ball)
Squat Jumps
Turkish Get Up (1-1-1-1-1)
Work up to your heaviest single attempt.
*must successfully complete on each side to count
Metcon (Time)
For time:
50-35-20
Cal Row
Wall-Ball