Warm
3-2-1
Min Assault bike
Min Row
Run 400 m
A. 135 pull-ups for time*
*every break 10 hspu
B.
30-20-10
Wallball 30/20
Alternating db snatch 50/35
Then
Run 400 m
Then
10-20-30
Db hang power clean and jerks 50/35
Box jump overs 24/20
Then
run 400 m
C. (Please don’t do this first) Class or
5 rounds for quality
40 double unders
20 ghd sit-ups