5RFT of:
4 Muscle Ups (Mod: 8 Pull Ups)
200 Foot Sandbag Carry (pick a heavy bad, Sandbag KB, or KB)
4 Rope Climbs
20 Slam Ball Over Shoulders (50/30)
25 min cap
then into
10 minute Abs
2 Minute Weighted Crunches (45/25)
30 second rest
2 Minute Reverse Crunches (dont hold weight)
30 sec rest
2 Minute Plank
30 sec rest
2 Minute Hollow Rocks
