Warm Up:
10 Wallballs every :30 for 5 min
mobilize
A. 10/7 Pegboard Climbs Not for time.
B. 3 rounds
Assault bike sprints
:10 legs only/:50 rest
:20 legs only/:40 rest
:30 legs only/:30 rest
:40 legs and arms/:20 rest
:50 legs and arms/:10 rest
:60 legs and arms
Rest 3 min
C. 4 rounds
100 ft farmer carry 300/200
Run 200 m
14 ttb
10 box facing burpees 24/20*
*must clear the box
D. weakness or synchro stuffs