For Time
60 calorie Row
50 Wall Ball Shots (20/14 lb)
40 Box Jump Overs (24/20 in)

8 x 20 sec wallball, 20 x rest

100M Sprints x 10
1:00 rest in between

Note each sprint time

17.25
19.06
18.13
18.06
18.97
19.57
19.56
19.34
18.09
18.47

21-15-9 reps for time of

• L pull-ups
• Strict handstand push-ups

BS: 3x5 (75%/80%/(85%)

Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or

soututekniikkaa

For Time:

30 TTP
30 Supermans
30 Sit Ups
20 TTP
20 Supermans
20 Sit Ups
10 TTP
10 Supermans
10 Sit Ups

5 Rouns for Time of:
DL 25
ABMat 25

• 8 Interval of:
Row 4:00 @ 85-90% MHR
2:00 rest each interval