A.In 15 minutes complete 4 sets of the following
20 DB reverse lunges UB
10 standing strict press w/ 2 sec pause overhead each rep
15 supinated ring rows
B. For time
100 double unders
9 toes to bar
21 KB swings @ 70#/53#
15 burpees
15 toes to bar
15 KB swings
15 burpees
21 toes to bar
9 KB swings
15 burpees
100 double unders
C. 3 sets
5 HEAVY hammer curls
10 DB bicep curls
20 Standing DB overhead tricep extensions
AT HOME WOD
100 burpees for time
EMOM stop and complete 12 air squats