40/30 cal. Assault Bike 50 Inverted Ring Rows 50 Double-unders 50 KB Snatches (16/12 kg) 50 Single-leg Hip Extension 50 Toes-to-Bars

7 Wall Balls (9/5 kg.) 7 Elevated Feet Push-ups AMRAP 7 min.

2 Front-Rack Lunges (60/40 kg.) 3 DB Slam (12.5/7.5 kg.) Add 2 Front-Rack Lunges and 3 Slam Balls every round As far as possible in 22 min.

750-m Row 200-m Run Rest 2 min. 500-m Row 400-m Run Rest 2 min. 250-m Row 600-m Run

400-m Single-Arm Farmers Carry 40 DB Front Squats (22.5/15 kg.) 30 DB Anchored Sit-ups 20 DB Squat Cleans 400-m Single-Arm Farmers Carry *Use 1 DB for Squats and Cleans.

Press 5-5-5 Push Press 3-3-3 Push Jerk 1-1-1