5 rounds for time:

150 m Sprint
10 x Pushups
10 x Squats
10 x Pullups

Use a weighted west (10kg/22lbs)

GO GO GO!

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

21 OHS (95/65)
42 DU
42 Sit ups
15 OHS
30 DU
30 Sit ups
9 OHS
18 DU
18 Sit ups

RX

3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU @3 pads

11:20

Rest Then:

20 Hollow Rock & Roll

1 min Plank

08:30- did strict planks

Three sets of 5 snatch reps.
No power snatch

A) 15cal skierg
B) air squats

A does skierg while B does airsquats nonstop, after A is done, it's time to switch stations. KEEP MOVING!

Aim for less than minute on skierg and 30+ air squats / round.

Score: cals + air squats

This is a warm-up and not meant as an all out full sprint - increase intensity through out the workout (aprox 75% in first round - 90% in last round)

3-5 Rounds (no more than 20 minutes)

• 20 cal assault bike
• 10 Slow down/fast up GHD situps
• 10 Slow down/slow up GHD Back extensions
• 10 Dynamic star planks each side

Dynamic sideplank: Go into a sideplank, but resting on your hand instead of elbow. Then raise the upper leg, so that your legs create a "V". Lower the leg. That was one rep. Make your to maintain a straight core through the movement

Cycle 2

6 min AMRAP
6 Push Ups
7 Box Jumps

5 Min recovery

Sledge Hammer Strikes (200)

15 Minute AMRAP
Wall Ball (8)
SDHP LH (4)
SDHP RH (4)

Finisher;
200M side straddle run (alternating)