Warm up:
2x200m run
15 clapping push ups
20 air squats
10 shoulder taps or 20 feet handstand walk
Pre-wod:
4 min amrap
5 hspu
10 push up
30 double unders
1 min rest
6 min amrap
5 hspu
10 push up
30 double unders
WOD: 12 min Amrap
480m run
25goblet squats
15 toe to bar
Post:
3×15 back extension
50 Russian twist