10 medball toss, inchworm across, 30s medball hold, 10 alternating DB row, crab back, wallwalk or 30s handstand hold


every 90 seconds for 10 total rounds:

5 supinated barbell row, 5 sandbag toss (throw as high and as far back as possible) Tosses should only be done outdoors!!!


For time:

1-2-3......10, strict pull-ups, Ring dips

10min cap