8 x 200m

Rest 2 min

2 x 800m

Rest 3 min

For time:

15 Dumbbell Box Step Overs
100m D-Ball Carry 60/40kg
15 Dumbbell Box Step Overs

DB`S 32,5/22,5kg

3 RFT:

700m/600m Row
12 Deadlift 125/85kg ( Max 70% )
21 Burpee Box Jump Overs 24/20"

Rest 3 minutes between rounds

CAP 25

On The 2:30 x 6 Sets:

Set 1 : 3 Reps @ 81%
Set 2 : 10 Reps @ 61%
Set 3 : 3 Reps @ 81%
Set 4 : 10 Reps @ 61%
Set 5 : 3. Reps @ 81%
Set 6 : 10 Reps @ 61%

3-4 Rounds:

1:00 Row
30 Second Wall Sit
15 Box Step Ups
8 Squat Jumps

Finisher
3 SETS
12 DB Upright Rows
15 DB Bent Over Reverse Flyes (or use weight plates)
-Rest :30-
1:00 Plate Gun Hold (work for as much of the minute as you can)
-Rest As Needed b/t Sets-

Chin ups & dips e90s x10 - Alternate between a&b
a) 4 chin ups (weighted / bw / 3-5s negative)
b) 4 ring dips (weighted / bw / 3-5s negative)

RIR 1-2 for ALL SETS.

20 Min Amrap;
10 hollow rocks
10 push ups
15 air squats

3 - 4 Rounds:

5 Push Ups
10 Air Squat
15 Sit Ups
2:00 Bike, Row or Ski

6x Amrap 5, alternating A&B (A+B+A+B+A+B)
(40min total)

A)
AMRAP 5
row 3min for max cals
25 v-up/tuck up
max reps box jumps

-Rest 2

B)
AMRAP 5
Bike 3min for max cals
25 kettlebell swing
max meter shuttle run

-rest 2