3 Rounds For Total Reps in 17 minutes
1 minute Wall Balls
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
Score is total reps

Goal & Intensity:
– Full-body, high-intensity conditioning workout.
– Keep the pace steady enough to sustain across all three rounds.
– Aim for 15–25 reps per movement.
– Stay consistent and maintain full range of motion even when tired.
– Set a rep goal for each movement and try to hit it every round.
RPE: 8–9
– Hard effort, but under control — the final round should feel like a true push.

Training focus:
A classic CrossFit benchmark that builds endurance, stamina, and muscular control under fatigue. Teaches pacing and efficiency across multiple full-body movements.