4 rounds

20 wall ball shots

10 pull-ups

5 Front squats 135/115

EMOM 12 minutes

40 Double Unders

10 Deadlifts 155/185

75 Situps

150 Double Unders

75 Situps

150 Double Unders

3 Rounds

20 Wallball

20 KB Swings

20 Overhead Walking Lunges

Front Squat

10-10-10-10-10 reps

3 Rounds

15 Thrusters 95/65 12 Burpees.

30,20,10

Box Jump 24/20

Pullup

Push Press 115/75

6 Rounds Heavy

5- DB Push Jerk

10 DB Bent over Row

8 Min AMRAP-

200 Meter Run

8 Shoulder to Overhead (135/95)

10 Rounds

250m Row or 200m Run

5 Strict HSPU

*1 min rest Rows are max effort