Run 2 miles walk 1

CHIPPER (35 reps each) for time:

KB swings

Double unders

Goblet squats

Sit-ups

Push-ups

Thrusters

Lunges

Push-press

Deadlifts / Box jump

20,18,16,14,12,10

4 Rounds

50 Air Squats

40 AB Mat Situps

10 Knee to elbows

12 Push Ups

8 Sumo Deadlift High Pull

7 rounds

Helen ( 3 Rounds for Time )

21 KB Swings

12 Pull Ups

400 Meter Run

10 Squat Clean 50%

Row 500

8 Squat Clean, 60 %

Run 400

6 Squat Clean, 70%

Row 300

4 Squat Clean 80%

Run 200

2 Squat Clean 90%