4 Rounds – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – 400m,300m,200m,100m Slog Jog – 400m,300m,200m,100m Moderate – Rest 1 Minute – 100m Sprint   Rest

1-1-1-1-1 Squat Snatch   Then   21-15-9 – Overhead Squat @ 95/65lbs – Toes To Bar   To Finish (Optional)   Accrue 15 Muscle Ups

Rest Day

Every 90sec For 10 Rounds – 2 Back Squats   Then   For Time – 40 Cal Row – 40 Box Jumps @ 24”/20” –

3 Rep Max Dead Lift   5 x 300m Ski Erg Between Sets   Then   15 Minute AMRAP – 5,7,9,11,13….etc Handstand Push Ups –

3 Rounds – 80 Double Unders – 40 Wall Balls – 20 Chest To Bar Chin Ups   Then   15 Minute AMRAP, In Teams

3 x 8 Strict Press   5 x 8 DB Bench Rows Between Sets   Then   12 Minute Partner AMRAP   1st athlete completes

– 1 x 1000m Slow Jog – 2 x 500m Moderate-Fast Run   – 1 x 800m Slow Jog – 2 x 400m Moderate-Fast Run

Every 90sec For 10 Rounds – 2 Front Squats   Then   10 Minute AMRAP – 5 Dead Lifts @ 225/155lbs – 7 Box Jumps

Rest Day