WARM UP 3 rounds for quality of:
5 Parallette Push-ups
5 Parallette Dips
5 Squat Jump Laterally Over Paralletts Parallette
L-Sit Hold, 5 secs CORE A single set of L Sit On Parallettes for max reps.
LONG WOD Complete as many rounds as possible in 45 mins of:
Run, 800 m
2 Rope Climbs
4 Tire Flips
8 Toes-to-bars
16 Pull-up
32 Kettlebell Swing (American)s, 24/16 kg
64 Wall Balls
Farmers Carry, 2x 32/24 kg, 128 m
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