warmup

1 min jumping jacks
5 min every 30 sec. 10 squats
1 min plank to pushups

Metcon

22 min amrap of:
5 pullups
10 push ups
1. 15 kb swings
2. 15 goblet squats
3. 15 lunge steps (optional BW or KB)

*every round you switch exercise on the reps of 15

cooldown

4x
2 min plank hold
20 hollow rocs
10 hs get ups on wall___ hold 10 sec on the last rep