2 x 5 min AMRAP

Suicide sprint (length of pull-up rack)

12 x Box jumps (24/20)  - (<3 months x 7 box jumps)

2 min Rest

250m Row (ergs facing back door to maximize space)

15 x KB Swings (54/35)     (<3 months x 10 Swings )

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5  Rounds for Time (<3 Months 3 rounds)

5 x Ground to Overhead (135/95) (<3 mos  DB push-press)

10 x Ring dips  (<3 mos box or bench dips)

400m Run

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3 rounds – 3 min rest between rounds (2 rounds for <3  months)

500m Row

40 Squats

30 AbMat Sit-ups

20 Push-ups

10 Pull-Ups

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Shoulder Press:
5 @ 75%
3 @ 85%
1+ @ 95%
 
12 Clean & Jerks (135/95)
400m run
4 rounds
 

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50 Box jumps (24/20)
50 Pullups
50 Medball Situps
50 Wallballs (20/14)
50 Calorie row
50 TTB
50 Double unders
For time
 

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Deadlift:
5 @ 75%
3 @ 85%
1+ @ 95% (more…)

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