4 sets  Ring pushup x 5
 KB bent rows, hold last rep on chest for 5 sec. hold x 10
*70 pushup position shoulder taps
*don’t twist when instigating touch
*if easy put weight on back
then for time:
30 wall balls
100 Double unders

30 KB swings (55/35)

1000m Row

30 wall balls

1 mile assult bike

30 wall balls