5 Rounds Sprint 200 m Rest 1 min. 100 Double-unders Rest 1 min.

6-9-12-18 Burpee Box Jump Overs (60/50 cm.) 200-m Front-Rack Barbell Carry (50/35 kg.) 45-sec. Front-Rack Barbell Hold

For Time: 20 Wall Balls (9/6 kg.) 25 Overhead Squats (60/40 kg.) 25 Wall Balls 20 Overhead Squats 30 Wall Balls 15 Overhead Squats

A) Work up to a Heavy 4-rep OH Walking Lunge B) 12 minutes EMOM: Odd min.: 6 OH Walking Lunges (60/50 kg.) Even min.: 25 Unbroken KB Swings (24/16 kg)

Row 1000 m. Thrusters (30/20 kg.) 50 reps Chest-to-bar Pull-ups 50 reps

5 Rounds* of: Deadlifts 5  reps(1.5 BW) Squat Clean 10 reps(1/2BW) Jerks  15 reps (1/2 BW) Rest 2-3 min. between rounds *NFT