20min AMRAP

20 Wall ball sit-ups (over box)

20 Push-ups/Plank hold

20 KB Swing 70/53/Bar hang

20 Push press 95/65/Front rack hold

20 Wall ball shots 20/14

Run 250m

Block Strength De-load week 

Back Squat 5/5/5 (40%/50%60%)

Pistols 6/6/6/6

Front rack lunge 10/10/10/10

Endurance: row 600m/run 250m/ row 400m/run 400m/row 250m/run 600m