4 Rounds

21 Wallballs (20/14)

18 Pull Ups

15 KB Swings (53/35)

12 HSPU

7 rounds

7 rounds

12 KB Swings

1 rope climb

21-15-09 ( R/L)

DB Power Snatch 45/35

300 meter Run

•             15 D.R Pushups

•             18 Wallballs 20/14

•             21 Kettle Bell Swings 53/35

2 Rounds for time of: 

•             15 Thrusters 95/65

•             18 Calorie Row

•             20 Deck Releasing Pushups

4 Rounds for time of:

•             4 Power Cleans 205/145

•             4 Front Squats

•             4 Shoulder to Overhead

4 Rounds for time:

15 Bench Press 135/85

15 Calories Rowing

60 Double-unders

6 Rounds of:

400m run

Take 2 minutes rest between efforts

-Its run around chasing them, or run and keep the ability to chase them. Both are essential.