Warm up then 5 x helen loop, 15 slam balls, 10 KB swings, 5 hanging knee ups. good one! time: 19:40. the mat didn't hold up well to the slam balls - next time will do them on the grass/ground or maybe concrete pad.
Alchemy Zoom WOD. That was hard! Good warm up, and strength session, then X-Ray: 4 rounds 30 seconds hollow body hold 30 seconds shoulder taps 30 seconds supermans 30 seconds mt.climber AMRAP 2 max push ups 4 rounds 30 seconds hollow body hold 30 seconds shoulder taps 30 seond supermans 30 seond mt.climber AMRAP 2 max push up
Alchemy core workout - wasn't able to get through it before the 15min cap - 150 sit ups, 50 supermans, 150 seated leg raise. E.M.O.M. switch movements until all are complete.