Warm up(8)
10 jax
10 air squats
10 knuckle draggers

10 jingle jang
10 air squats
10 single leg deadlift

10 heels to rear
10 air squats
10 inchworm

Mobility(4)
1:00 min front rack stretch
1:00 pigeon per

Weightlifting(15)
Week 3-back squat

Fittrain(21)
In teams of 4
"Out of Time"
Amrap 14
Max cals rowed plus
120 wallballs
120 hang cleans
120 pull ups

Division one-20/14 wallball-hang clean-135/85-chest to bar pull ups
Open Division-16/12 wallball-hang clean 95/65-pull ups or ring row which are scored the same.

One teammate is rowing while remainder of team works on the wallballs, hang cleans and pull ups. You must complete the movements in order and in its entirety before moving on to the next movement. Switch out on the rower as needed, however if the rower stops everyone stops until rowing resumes. The workout is complete once the clock hits 14:00.

Score equals total cals + reps. If your team cycles through all the movements then start back over at wallballs.

Rest 5:00 mins then..

"Equalizer"
4x400m relay
Each team member will run a 400m run in a relay style format. You must pass the pvc water baton to your teammate when switching off. Score equals time.

Opt(12)
1600m run
4x2 front squat
5x5 hollow rocks

Finisher
30 arm circles
60 alt sit up
15 side plank pt per side
1:00 min quad stretch