3RFQ
20 Alt Reverse Lunges
20 Alt Coassack Squats
20 Alt Front Lunges
rest 2 minutes
Hold KB/DB in front rack for all movements

4x15 sec Handstand hold

Push press 5x3.AHAP

AMRAP 30 min.
30 AbMat Situps
30 Squats
30 Hand release push-ups
30 Walking Lunges
30 Burpees

AMRAP, rest :)

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

6 stations 90 sec ON, 30 sec OFF:
- Cal row.
- Medball sit-ups (9/6 kgs).
- Dumbell Snatch (24/16 kgs) alternating arms.
- Burpees over the box (24"/20").
- Goblet Squats (24/16 kgs kettlbell).
- Handstand push-ups.

8 Rounds
20/16 Assault Bike calories
Rest 1 minute

5 rounds of:
Run 2 laps (400m)
30 Box Jumps
30 Kettlebell Swings

7 min amrap: Cindy
Rest 2min
7min amrap: Mary