Wednesday the 28th of November

Gymnastics : 8 mins 

1 Wall walk with 15 sec hold ( upscale to palm raises/shoulder raps)

Or 

Handstand walk practice 

3 Strict Chins with tempo  325 ( 3 sec pulling up 2 secs at top and 5 descending )

Conditioning : Teams of 3 

18 min AMRAP 

10 TTB/Strict Knee Raises 

10 DB Front Squats 15/10kg 

Row/Bike 10/8 Cals 

* relay style rounds