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600/500m row,
5 air squats then 2 inch worm, 3 broad jumps
10 air squats repeat
15 air squats repeat

PRESS - work to strict press max and push press/jerk max

ladder for time
10-1 hspu, (55)
1-10 pull up (55)
5 ball slam (50)

3rds 10 bridge, 10 sit ups, 10 arch ups

jog 400m
Inch worm
banded side to side
crab walk
banded side to side
broad jumps

400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

10cal bike, 200m jog, 3rds of 5 air squat, 5 jump squat

1 Snatch every minuter
increase weight each minute

21-15-9
Dead lift, clean, push press bar jump over

500/400 row, 3rds x 5 air squats, 5 jump squats 5 down dog, cobra to push ups,

5RFT 3 Curtis press, 6 bbjo, 200m run

bring sally up