400m Run
10 Pullups
10 Box Jumps
10 Pushups
5 rounds

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100 OHS (75/45)
Every time bar is put down, 3 Burpees

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20 Wallballs (20/14)
20 TTB
20 Calorie Row
4 rounds

After WOD is complete:
Max rep Pullups – once athlete comes off the bar, event is complete

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Strength:

Back squat

4 x 3

Conditioning: (Football Gone Bad)

3 x Rounds,

1 Min max effort per movement, continual running clock

1 Min rest between rounds (total time: 17 min)

DB Thrusters

Box Jumps (<3 MOS Step-ups)

Push-ups

Double Unders ( <3 MOS Singles)

Calorie Row

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Nasty Girl

3RFT

50 Squat ( <3 MOS 30 Squat)

7 x Muscle Ups ( Scale 14 Pull-ups/Ring Dips) (<3 MOS 7 x ring row/ 7 x Box Dip)

10 x Hang-Clean ( <3 MOS DB cleans)

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Strength:

Press

4 x 3

Conditioning:

9 Min AMRAP

4 x Push Press (heavy) (<3 MOS 6 x DB PP – lighten the load) (Advanced athletes – 4 x Heavy Squat Clean and Split Jerks)

9 x Slamballs

300M Row

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