Midline:
For quality:
L-Sit Hold, 1:30
Wall Handstand Hold, 2 mins
Plank Hold, 3 mins
WOD:
In 20 mins do:
Run, 1.1 miles
then in the remaining time,
AMRAP of:
8 Medicine Ball Slams, 50/40 lbs
8 Burpees
8 AbMat Sit-ups
Post tim a to beyond the whiteboard.