400M Run(Row)
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
1.5 Min. rest
400M Run
100 DU(200 SU)
50 Burpees(15 Burpees)

Cash out:

Bar Hanging L-Sit for time
Bar hang on fingertips for time

Deadlift
2x3 @ 315#
1x3 @ 325#
1x3 @ 345#

4 x 4 70% Deadlift 285lbs

12 ARAP
10 Burpee box jump
10 Push ups
10 Deadlifts 225lbs

4 rounds + 8 Burpee box jumps

2 Rounds at a 80% Tempo of:

1K Row
25 Target Burpees

WOD: "Mr. Jingles"
3 min AMRAP
1 min rest
5 min AMRAP from beginning
1 round from beginning until finish

50 Double Unders (100 single unders)
25 Wall Balls (2 kg)
25 Toes to Bar (knees to elbow)
25 Burpee Box Jumps (20")
4x50m Farmers Carry (8)
5 DB Thrusters at end of each 50m

Team of 2:
50 pull-ups
200 m lunge
150 sit-ups
100 alternating burpees
150 sit-ups
200 m lunge
50 pull-ups

(30 min. cap)

20 x 40kg G2O
20m Lunge Twist holding 10kg plate
20 x Sandbag Squats
20m Sandbag Lunge
20 x Sandbag Cleans
20m Sandbag run
20 burpees
60m sandbag run
Run 1 lap around The Haven

3 rounds:
1min at each station
- Bear Complex - 40kg bar
- Parallette Pass Through
- Ring Plank/Supermans
- Double Unders
- Reverse Burpees
- Rest

3 rounds:
40s at each station
- Boxing (Straight jabs, uppercuts, hooks)
- Wall Sit
- Medicine Ball Slams
- Plank
- Sit ups
- Shadow Boxing with 2kg dumbells
- Box Step Ups
- Kettlebell Squats
- Exercise bike ride
- Kettlebell Upright Rows
- Barbell Shoulder Press
- Boxing bag Punches

12 min AMRAP
20 Box Jumps (24/20)
30 Double unders