WARM-UP:

2 Rounds
200 M Run
10 Lunge to instep
8 Burpees
6 Squats with plate out in front
4 HSPU (2 Wall walks)

WOD:

OPEN WOD 16.4

13 Minute AMRAP
55 DL (225/155)
55 WBS (20/14)
55 Calories on rower
55 Handstand push ups