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.

DT

5 Rounds for time of:

12 Deadlift 155/105

9 Hang Power Clean 155/105

6 Push Jerks 155/105

3 Rounds for time:

10 Deadlifts 275/185

50 Double-unders

For Time

Jackie

1,000 Meter Row

50 Thrusters (45/35 lb bar)

30 Pull-Ups

100 Double-unders

50 Kettle bell swings 53/35

25 Thrusters 95/65

Back Squat 
3-3-3-3-3-3-3 
*Jog an easy 2 miles to cool down.

18-15-12-9 reps for time of: 
Sandbag Clean 100/70 
Weighted rack Squat

21-15-9 Reps for time of:  
Assault Bike, Calories 
Rower, Calories