4x600m ( rest 75s btw sets)
Rest 3min
4x400m ( rest 60s btw sets)
Rest 3min
4x300m ( rest 45s btw sets)
Rest 3min
4x200m ( rest 30s btw sets)

On each distance go its own moderate hard pace, dont crash!

For time:
400m run
30 pull-ups
20 cal row
30 wall ball shots
400m run
30 T2B’s
20 cal row
30 box jump overs 24”
400m run
30 dumbell snatches, alt. 45 lbs

Pausing Split Jerk
5 Sets of 3

10 RFT

15 x 1 jumping squat + 2 alt. jumping lunges
10 T2Rings

EMOM8
Alternating
1. 30 sec wall handstand hold
2. 5-10m handstand walk

For time
150 slambal over shoulder I go you go @70kg
Every 90sec 5 pullups(both)

EMOM for 30 min:

1) 18 cal bike erg
2) 6 d-ball cleans
3) rest

Q7VA

Every 2 minutes x 5 Sets:
3-Position Squat Clean
1 Split Jerk

4 AMRAP
Run 600 metres
max rep push ups
rest 4 mins

4 AMRAP
10 box jumps
10 pullups
rest 4 mins

4 AMRAP
10 burpees
10 Power snatch
rest 4 mins

4 AMRAP
30 DU
15 Push press 35-25

Box Squats
On the Minute x 10:
4 Box front Squats

• Box Height Just Below Parallel