8min Medball amrap–with Medball (16/12) begin with a 400m run. During the 8 min the Medball must never touch the ground, if it does it is a 5 burpee penalty on the spot. After the run the coach may decide what class does. Group can do Medball thrusters, flutter kicks, OHS, Russian twists, lateral shuffle, etc. If someone needs to do burpees have them do them and then jump right back in where group is at.
Wod: 3 rounds
5 muscle ups
20 single arm DB OHS (10 on R then 10 on L) (60/30)
20 strict K2E
25m handstand walk