5x:
1 SP + 2 PP + 3 PJ
Toes 2 Bar x 8-10 Reps

Then,

3x:

400 M RUN
30 DB Snatch (15 Each Arm)

Ab Finisher

25 Minute Team Rotation:

In Teams of up to 5 people,

Rotate EMOM for 5 Complete Sets Each:

:30 Max Rep KBS / :10 REST(get on rower/bike) / :20 Max Effort Row/AirDyne Sprint
All team members get 4 minutes rest.

Then

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100)
12 Push-ups
15 Box jumps (24″ /20″)

STATION #2:
Each Team Member Completes:
10 Burpees
15 Air Squats
20 Box Jump / Step Ups
+
Team Shares Work:
150 LB Sled Drag/push down n back x 2/each
* One person on sled at a time. Everyone must travel together. If the load is too heavy, team members may carry the extra plates.

STATION #3:
Each Team Member Completes:
10 Burpees
15 Air Squats
20 Box Jump / Step Ups
+
Team Shares Work:
2000 meter Row

STATION #4:
Each Team Member Completes:
10 Burpees
15 Air Squats
20 Box Jump / Step Ups
+
Team Shares Work:
200 Kipping or Partner Assisted Pull Ups

FOR TIME. MAY THE FASTEST TEAM WIN!

A)
75 WallBall Shots
45 Double Unders
15 Pullups

B)
30 WallBall Shots
20 Single Unders
10 Ring Rows

12 Minutes to establish a HEAVY Power Clean

Then

2 rounds:
50 Abmat Situps
40 Supermans
30 Bar Hop Burpees
20 Mountain Climbers
10 Hang Power Cleans 135/95

Scale to Dumbells

Then,
3 Rounds

1 Min at Each Station for Max Reps

Deadlift (185/125)
Hand Stand Pushup
Ring Row
Dumbell Ground to Overhead (45/25)
Row for Calories

–3 min active recovery ROW/RIDE–

AMRAP in 3 min @90%:
5 Push Ups
10 Ball Slams 20/14lbs

–3 min active recovery ROW/RIDE–

AMRAP in 3 min @90%:
5 Ring Rows/Pullups
10 Box Jumps 24/20″

–6 min active recovery ROW/RIDE –

REPEAT 2x
FINISHER:

TEST: Max Rep Situps in 2 minutes

Front Squats/Double Unders

Front Squat
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1
Group A-225/155
Group B-135/95
Group C-Heavy DumbBells held in Front Rack postion

Double Unders
10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – 90 – 100
Group A-as Rx’d
Group B-.5 reps in Double Unders
Group C-Single Unders

See you at 11am.