• 2 Rounds
  500-meter row
  40 air squats
  30 sit-ups
  20 push-ups
  10 pull-ups (or assisted pull-ups)

Row 5,000 Meters

Little Michael

2 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

100 Burpees for time

Jump to a target 4 inches above your extended fingertips, arms overhead.

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

Every Minute for 20 minutes

1 Snatch

1 Overhead Squat

1 Front Squat

Deadlift 5.5.5.5.5

Anguish

25 Pullups

100 Push Ups

25 Pull Ups

100 Sit Ups

25 Pull ups

100 Squats

25 Pull Ups

Ruck 1 Hour. or Treadmill with incline of 10 for 35 minutes