For time :

300 Double Unders
3k Row
100 Toes To Bar

• partion however you like

( 20 - 30 )

Bench Press

2 x 10 x 65%
2 x 8 x 70%
2 x 6 x 75%

3 rounds

200m Row
10 Sit Ups
20 Single Unders

5 rounds for time
12+12 one arm DB deadlift 22,5/15
9+9 one arm DB hang power clean
6+6 one arm DB shoulder to overhead
300m run

AMRAP 15:
10 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs
...
Add 10 Wall Balls Per Round

[Kilos = 9/6]

*Score = Rounds + Reps

Warm Up

0:30 Box Step Ups
0:30 Active Samson
0:30 Lateral Box Step Ups (switch at 0:15)
0:30 Active Spiderman
0:30 Box Step Overs
0:30 Downdog
0:30 Pigeon Pose (each side)
0:30 Alternating Side Lunge
0:30 Russian Baby Maker

10 Med Ball Strict Press

10 Med Ball Squats

10 Med Ball Thrusters

5 Pausing Wall Balls (0:05 pause in the bottom of the squat)

5 Wall Balls

1:00 Pass Trough
1:00 Around Worlds
1:00 + 1:00 Lats stretch, stick
1:00 + 1:00 Lizard
1:00 + 1:00 Active Samson

Running clock

Min 0 - 9:

3 Rounds
200m Run
25 Wallball 9/6kg

Min 9 - 18:

3 rounds
200m Run
20 Pull Ups

Min 18 -

3 Rounds

200m Run
15 Burpees

( 22 - 26 )

Back Squat

5 x 5 x 85%

Behind Neck Split Jerk

5 x 3 @ Light weight. 3 sec pause on OH

Power Clean + Push Jerk

5 x ( 3 + 1 ) @ 70 - 75%