3 Rounds

15 Hspu

30 Wall ball shots 20/14

3 Rounds

15 Ground to overhead 95/65

30 Sit-ups

Then

100ft Overhead walking lunge (20/14)

Run 400m w/med ball

100ft Overhead walking lunge (20/14)

Block Strength
Every 2 minutes, for 20 minutes (10 sets):
Jerk with a Pause x 1 rep
(dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)

Work with a load that allows you to maintain perfect mechanics for all ten sets.