WOD:

071319
15 min flow
100m goblet walk (kb cannot touch chest)
:15-:20 Hanging tuck hold
25ft Banded Lateral Walk/side
Metcon (AMRAP – Rounds and Reps)
22 min amrap
team of 2; 1 partner does full round while other rests)
12 Kb swings @ 24kg/16kg
9 Toes to bar
6 box step overs holding KB (anyway)
3 prison burpees

*1 push up for female/ 2 push up for male
55+ 20kg/12kg
22min CAP