Walk2/black diamond3/5rft

2 mi walk
—-
Black diamond 3
Buy in: 1 min HS
3rft:
Hanging leg raise/knee raise x 6
Pull-up #10wv x 1
Ball roll in/pu #10 x 5
Pull-up #10wv x 2
Db/ball crunch and chop #12 x 10 (1ea=1rep)
Pull-up #10wv x 3
Fb chest press on ball #25s x 8

Buy out: 1min HS
Time: 13:57
+
5rft:
Sngl row #50 x7/7
Banded lat pull downs blue x 10
Total time: 18:54