3 rounds:
Run, 100-200 m
Handstand Hold, 30-40 secs
6-10 Inch Worms

4 rounds of:
max rep Toes-to-bars, 3 mins
max rep Weighted Sit-ups
Ascending 2 reps
Rest 2 mins

20min AMRAP:
200m Run
9 Wallball
7 Box Jump
5 TTB
RPE 2-4, go by feel

6 - 8 rounds ( 30 - 40 min )

Minute 1 - 2 : Ski erg Calories
Minute 3 : Box Jumps 30/24"
Minute 4 : Bar Facing Burpees
Minute 5 : Rest

4 rounds for time:

15 cal Echo bike
10 db box step-overs
8 ghd sit-ups

VX7A

10-8-6-4-2-1

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.

2 rounds, each round for time, of:
30cal Assault Bike
Rest 2 mins
30cal Assault Bike
Rest 1:30
20cal Assault Bike
Rest 1 min
20cal Assault Bike

Rest 5min btw rounds.

3 x 8

For Time
21 – 15 – 9
Deadlift (90 kg/ 70 kg)
Bar over burpee
Wall balls (9 kg/ 6 kg)
Box jump (60 cm/ 50 cm)

Back Squat

3 x 3 x 70%