Mixed MAP 7

training; 

shuttle run, 30/30 X 4
 +
Omni grip pull-ups: 2.2.2 X 4
 +
band good mornings: 3 X 15
 
then,
 
10 minutes @ a consistent, somewhat hard pace; 
200m run
12 wall ball shots
12 KB swings overhead
 +
5 minute intermission
 +
10 minute @ a consistent, somewhat hard pace;
15 burpees
20 walking lunge steps (10/leg)
10 deadlifts 
 
Post rounds + reps for each 10 minute block