Part 1
1 x 1 Cluster
*10 minutes to establish a heavy single

Part 2
Every 2 mins for 12 mins, alternating between:
Min 1: Run, 400 m
Min 2: 20 Wall Balls, 20/14 lbs + 20 Pull-ups

Post Work
Banded Plank Hold, 3 mins
Side Plank Hold, L 1 min/R 1 min
Freestanding Handstand Hold, 1 min