Ryan O and Amy

PART I:  Strength and Instruction

90, 60, 30 Pull-up/Ring Row AMRAP

Review High Hand Windmill R & L & Sideplank & GHD Sit-ups 

PART II:

16 Minute AMRAP

P1 Leader Ryan Ruck/Run 200m

P2 12 Wall Balls

Then,

P1 Leader Ryan  Row 300/250

P2 10 GHD Sit-ups 

PART III:

:45. Windmill R

:45. Windmill L

:45. Prone Plank

:45. Side Plank Right

:45 Side. Plank. Left