Warm Up

EMOM 9 minutes
Min 1- 50 Groiner and Twist
Min 2- 50 Up Down and Air Squat
Min 3- 20 DB KB Deadlift + 20 Slam Ball Over Head Press

WOD

3 Rounds of:

1:00 Burpees
1:00 DB/KB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank

Immediately Into…

AMRAP 5 minutes

10 Hand Release Push Ups
15 Slam Balls
20 Air Squats
-Rest 1 minute between rounds
Pick Up where you left off
Score is amount of AMRAP- rounds