4 x 800m
4 x 400m
4 x 200m
4 x 100m

Rest time between the laps are the time you run.

3 rounds for time of:

• 30 wall-ball shots
• 30 squat snatches

♀ 14-lb. ball, 45-lb. snatch
♂ 20-lb. ball, 75-lb snatch

7 ROUNDS FOR TIME:
10/7 CAL ROW or 7/5 CAL BIKE
10 DEADLIFT  100/70 - 70/50
30 DU or 90 SU

1200m row
Then AMRAP x time remaining after row
15 front squats (85lbs)
15 pull-ups
15 weighted step ups (50lbs)
15 SA DB press (35lbs)

Triathlon

30 Rounds For Time:
5 Wall Ball Shots@ 9/6kg
3 Handstand Push-Ups
1 Power Clean 80/60kg (Must be Heavy)

Partners are switching after every completed round

3x
30 Empty Barbell Good Mornings
30 side to side leg lifts
100m Double Kettlebell Front Rack Carry 24kg's
Rest 2:00 between sets.

1k row for time

Death By Burpee Box Jumps

5 rounds:
Mu 5+ reps
Hspu 5+ reps

3 rounds:
DB press 10-12
Weighted sit-up 10-12

10min 30on/30off
Ski