Perform 8 complexes for heaviest load: (touch and go only)

For time: 20 burpees 50 double unders Run 800m 50

3 rounds for time: Run 400m 10 turkish get-ups, 53/35

12 min amrap ladder: 1 sit-up 1 box jump, 24/20

50-40-30-20-10 Double unders Kb swings, 53/35 Post times to comments.

15 min cap: Run 800m 20m handstand walk* 50 knees

For total reps: Tabata toes 2 bar 4 min amrap

3 rounds for time of: Run 400m 15 overhead squats,

2 rounds of 2 min stations: Ghd sit-ups Burpee box

For time: 75 wall shots, 20/14 Run 400m 50 push-ups