7 RDS
7 PUSH PRESS 65/95
14 SIT UPS
21 DUBS
200 MT RUN
RX + 85/115

4 RDS
5-POWER SNATCHES 85/115
10- CLUSTERS 85/115
20 HOLLOW ROCKS
3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)
400 MT RUN

5 RDS
RX
5 RING DIPS
10 D/L 135/185
15- BURPEES OVER THE BAR

RX+
5-RING MU(RING ONLY)
10-D/L 155/225
15 BURPEES OVER THE BAR

21-15-9
FRONT RACK LUNGES
BURPEE PULL UPS
RUN 400 MT AFTER EACH RD

2-4-8
HSPU
PISTOL SQUATS(TOTAL)
1- ROPE CLIMB AFTER EACH RD

4 RDS
30 DUBS
15 WALL BALLS
30 SIT UPS
15 PUSH JERKS 85/115