500 m row or 400 m run
3 rounds of:
10 slam ball squats
10 slam balls
10 sit ups, pullover style w/slam ball
Warm up to 70% then do 5x3 on the two min. Working up to a heavy triple.
5 rounds for time of:
6 Handstand Push-ups
9 Pull ups, or 3 Ring or Bar MU's
12 Alternating DB snatches 50/35#
15 Air Squats
5x3 starting at 70% and working up to a heavy triple.
Take 15 minutes to work on two goats.