A. Sled Push; 5 x 200m (35/25 added weight) *rest as long as needed to maintain a quicker pace on .....
10 Rounds Burpee Box Jump x 4 (30/24) C2B Pull-Up x 7 Reverse Lunge Wall Ball x 5 each leg
3 Rounds scored separately DUBs/Singles x 75/150 Back Squat x 10 (225/155) HS Walk x 20m or 5 wall walks .....
EMOM 12 M1- AMRAP T2B in :30 M2- 25 DUBs + 13 Wall Balls M3- HSPU x 10 Rest 3:00 .....
3 Rounds Star Side Plank x :30 each side Reverse Plank x :30 KB Arm Bar x :30 each side .....
Endurance Run; 3-4 sets x 800m (2:1, work:rest)
AMRAP 20 Suicide Sprint x Tag 5 cones spaced 3-5m apart Box Jumps x 15 Deadlift x 12 (115/75) Power .....
EMOM 28 M1+2- 450m/350m Row M3- Power Snatch x 6 + Power Clean and Jerk x 6 (105/70) M4- Rope .....
3 Rounds (score each round separately and log the fastest one) 15 T2B 15 Double DB/KB Thrusters (53/35) 200m Medball .....
Midline/Odd Object/Locomotion A. Sandbag Carry; 4 x 100m B. Back Rack barbell march in place; 4 x :30 (300+/200+) C. .....
3 Rounds Double KB Floor Press x 20 (53/35) Front Foot Elevated Goblet Split Squat x 15 each 400m Row
