-Warm Up-

3:00 Bike (easy —> moderate —> Hard)

Into..

AmRaP 5

10 alt lunges 

5 tight bear swings 

10 med ball ground to overhead 

5 V-Ups / tuck Ups 

Into..

1 round 

10 bootstraps 

:30 bottom of squat hold 

10 1 and 1/4 squats 

-Skill-

Toes to Bar Prep and Practice 

-WOD-

FOR TIME*

20 minute cap 

150 Wall Balls 

75 Toe To Bar

*Work can be completed in any order and broken up by athlete in any way.

**10'/9' for M/F