3 rounds

15 wall ball shots

30 double under

15 kb swings 53/35

30 sit up 

15 box jump 24/20in

15 pull up 

30/20/10

squat clean 115/65

box jump 24in/20in

complete 30 reps of both then 20 then 10 for time

Open gym

skil

5 clean

5 front squat

foundations

20 air squat

15 wall ball shots

10 k2e

40/30/20/10

air squat

pushpress

kb swing

ring dips

6 rounds for time

10 deadlift115/185

10 kb thruster 18/35

plate run 25/45

the plate run is to the end of the building and back

• 13 min AMRAP
• 9 front squat
• 12 box jump

4 rounds

15 wall ball shots

10 burpee pull up

then

4 rounds

15 push up (hr)

10 K2E

3/3/3/3/3/3 push press

build up to your best set of 3

5 rounds

400m run

30sec rest

Open Gym