wod

Warm-up
20 straight arm plank shoulder taps
Into
3 rounds
10/10m bear crawl
10 scap pull ups
10 air squats
10 band pull aparts
Met Con Mbah Xfit (Time)
2 rounds for time: (In pairs to share load when needed)
** Round 2 is HALF reps of everything
50 synchro burpee pull ups
100 wall ball on diagonal
50 DB floor press (non working partner in push up hold)
100 overhead swings @ 16/24kg (partner holds their KB in goblet hold at bottom of sumo squat)
100 single arm KB push press 50 each arm (non working person holds KB in front rack)

Round 2 =
25
50
25
50
50

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