Prep
Shoulder mobility 
5 min AMRAP
200m run 
5 Wall balls
5 Scap pull ups
5 Side plank = hip tap 


Strength 
Muscle ups/ Ring dips  3x5 

Conditioning 
3 RFT
Run 400m 
30 Wall ball shots
20 Pull ups 
10 Burpees


Recovery 
Row 500m at an easy pace
legs up pull up rig 2 min per side 
30 second side plank per side