WARM UP
2 RDS
10 CAL ON THE BIKE
10 GOOD MORNINGS WITH EMPTY BAR
10 FRONT SQUATS WITH EMPTY BAR

5 RDS
21 WALL BALLS
100 MT PLATE OH CARRY 25/45
9-D/L 155/225

800 MT RUN
1-2-3-4-5-6-7-8-9-10
BURPEE PULL UP
20 AIR SQUATS AFTER EVERY ROUND
1 MILE

25 MIN AMRAP
12-FRONT RACK LUNGES 65/95
12-PUSH PRESS
24-DUBS
SUICIDE RUN

4 RDS
16 HANG POWER CLEANS85/115
200 MT RUN
12 BURPEES OVER THE BAR
400 MT RUN

LETS SEE HOW MUCH WE CAN BENCH!

5 RDS
12 STOH 85/115
12 TOES TO BAR
200 MT RUN W A PLATE 15/25

GRAB A PARTNER!

ONE ATHLETE COMPLETES ONE FULL RD AT A TIME

00-10 MIN AMRAP

10 D/L 95/135
10 BOX JUMPS
10 WALL BALLS

12-24MIN AMRAP

8 FRONT SQUATS
8 BOX JUMPS
8 KB SWINGS 35/55

26-32 MIN ( WHAT’S YOUR STRATEGY?) ONE WORKING AT A TIME

RUN FOR DISTANCE