T1: Wall sit hold with Medball pass

(20s on, 10s rest)

T2: Gorilla rows with 2 KB (2x16kg/2x12kg)

T3: Med Ball Cleans



*For time: 

40 Plate Ground to OH (15/10kg)

40 Ab mat sit-ups

40 Russian twists (16/12kg)

40 mountain climbers

40 russian twists

40 ab mat sit-ups

40 Plate Ground to OH

*Cap time: 16 mins

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