5 Rounds: (45min cap)
4 Laps (around building) (1 Backward/3 Forward)
30 Jumping Lunges
20 1-Arm KB Push Press
30 Med Ball Russian Twists (20/14)

 

Endurance EMOM
:40on/:20off
Max Doubles/Singles
Max Sled Pushes (135/95)
Max Row (cals)
Handstand Hold

 

 

A) 12:00 Strength
5 sets:
5 Heavy Goblet Squats @ 32X1 Tempo
8-10 Push Ups @ 21X1 Tempo

B) 12:00 AMRAP
20 Half Burpees
20 Box Jumps

24:00 CONT.
4 Front Squats (Strength)
30 Bicycle Crunches (hard count)
1 “L” Lap

For time: 50-40-30-20-10
Abmat Butterfly Sit Ups
OH Plate Walking Lunges (45/25)
*After each round perform 200m Row Sprint or 1 “L” Lap Sprint

5 Rounds for Time: (28min cap)
15 Toes to Bar
5 Hang Clean + Jerks (135/95)
1:00 Wall Sit