Warm up
In pairs EMOM for 12 mins complete:
15 Wall balls
5 strict pull ups
30 ses shoulder taps
8 Cals
1 min back to back chair sit hold
Run 100m
WOD
For the time complete 3 rounds of:
60 Front squats @ 50 / 35kg
30 double unders
15 Muscle ups / pull ups
*22 Min time cap