35/25/15/5 reps of: Rx < 15 min Wall shots, 20/14

For time: 100yd handstand walk*  * 100m run if you

For time: (15 min cap) Rx < 15:00 Row 60

Every 2 minutes for 20 minutes perform: 4 touch and

For time: 60 kb snatches,  53/35 150 air squats Post

31-25-19 reps of: Powers cleans, 95/65 Sit-ups Run 200m after

9 min amrap: 50 double unders  10 burpees Rest 2

5 rounds for time: Sprint 400m  Rest 2 minutes  Time

15 min amrap: 5 hang squat cleans, 165/105 12 push-ups

3 rounds for time: 25 sit-ups 50 double unders  50