21-15-09

Wall Ball

Kettlebell Swings Box Jump 

500 Meters Row

 40 Squats

 30 Sit-ups

 20 Pushups

 10 Jumping Pull Ups 

10 Calories on Bike

10-8-6-4-2

Overhead Squats

Burpees

20 Calories on Bike

3 Rounds

10 Clean and Jerk

200 Meter Run 

5 Rounds

10 Med Ball Cleans 

30’ Lunges 

7 Sumo Deadlift High Pull

7 Pushups

3 Pull Ups

7 minutes of Work