20 Burpees

15 HPC

15 Push Press

15 Front Squat

20 Burpees

15 Front Squat

15 Push Press

15 HPC

20 Burpees

(wts = m 95# / f 65#)

Run 400 M (or 21 burpees)

21 Thursters (95# / 65#)

21 Pull ups

Run 250 M ( or 15 Burpees)

15 Thursters

15 Pull ups

Run 150 M ( or 9 Burpees)

9 Thursters

9 Pull ups

****  if it’s not raining – run ****

**** pull ups are STRICT pull ups – no kipping, hip drive, swinging with the bands, etc).  Straight up, straight down ****   If you can do 2-5 at a time, start without assistance, and then go to the bands.

Wall Balls outdoors !!!

3 Rounds

400 m Run  

21 Wall Ball

12 Ring Row

Beginner 

150 M Run

15 Wall Balls

6 Ring Rows

Inter

Run 250 M

18 Wall Balls

9 Ring Rows

Remeber – warm up correctly, go deep, use your hips to drive out of the hole.

90 % of your 5 rep max or go for your 5 rep max (if you’re new)