4 rounds for time of
200 meter Run
15 plyo push ups
20 Ball Slams
25 Straight leg sit ups w/slam Ball

Every minute on the minute for
10 minutes
4 Back Squats.
Rest 5 minutes Then

Complete as many rounds and Reps as possible in 10 minutes of

20 lateral jumps over bar
15 KB Swings
10 walking lunges

4 Rounds

10 Burpee box jumps
15 Toes through Rings
20 Wall Balls

Complete as many rounds and reps as possible in 15 minutes of:

15 Double Unders
12 Deadlift
9 Hang Cleans
6 push press

10-9-8-7-6-5-4-3-2-1

Double Unders
Ball Slam
Pull ups

4 Rounds of:

50ft Shuttle Run
5 Curtis P’s
10 Bar facing Burpees

Complete as many rounds and reps as possible in 20 minutes of:

100 Meter farmer carry
6 Hang cleans
8 Hand release push ups
10 Wall balls

Helen

3 Rounds for time
400 meter Run
21 KB Swings
12 pull ups