DT 105/155
1 MILE RUN

3 RDS
6 HSPU
12 KB SWINGS 55/70
24 SIT UPS
24 BACK RACK LUNGES 65/95

4 RDS
4 BAR MU ( MOD 4 PULL UPS + 4 PUSH UPS)
8 SQUAT SNATCHES 65/95
400 MT RUN
12 BOX JUMPS

30-20-10
D/L 105/155
WALL BALLS
BURPEES OVER THE BAR
50 DUBS AFTER EACH ROUND

4 RDS
15- HANG SQUAT CLEANS 85/115
200 MT RUN
15- STOH
200 MT RUN

5rds
400 MT RUN
15 THRUSTERS 65/95
3 RDS OF CINDY( 5 PULL UPS,10 PUSH UPS,15 AIR SQUATS)