Lifestyle
Every 2 min x 7 sets
5 Goblet Squats + 30s Wall Sit Hold
10 min AMRAP
60 Burpees
40 Goblet Squats
20 Pull-ups or Ring Rows
20 Ring Dips or Push-ups
Performance
Every 2 min x 5 sets
4 Back Squat
Open WOD “11.4”
10 min AMRAP
60 Bar Facing Burpees
30 OHS (55/40kg)
10 Muscle-ups