WARM UP:

5mins

5 Strict sternum to bar pull ups

10 Hand release push ups

15 pause overhead squats

MOBILITY:

Groin terror

Pistol of doom

peanut crunches

WOD:

The ridiculous wod of doom

Complete as an individual or a team for time:

20 Wall ball shots 10/6kg
20 Sit-ups
20 Box jump 24/20″
20 Push-ups
20 Cleans 60/40kg
20 Double-unders
20 Thrusters 60/40kg
20 Pull-ups
20 Overhead squat 60/40kg
20 Kettlebell swings 32/24kg
20 Push press 60/40kg
20 Ring dips
20 Sumo deadlift high pull 60/40kg
20 Burpees
20 Back squat 60/40kg
20 Toes to bar
20 Walking lunge steps
20 Deadlift 60/40kg
20 Knees to elbows
20 Front squat 60/40kg