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individually: bike or row 3 min
Group: line up in row of four:
bear crawl -10sec hanging hollow hold - out back left - jog to front door
crab walk - 10sec hanging hollow hold - out back left - jog to front door
inch worm 10sec hanging hollow hold - out back left - jog to front door
lunges 10sec hanging hollow hold - out back left - jog to front door
stretch -

2 person teams
A1 bikes for total cal while a2 sprints through each round..

5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up

after 5 rds are complete athletes must split 10 Rope climbs

3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65

after 3 rds are complete athletes must split 10 wall walks

1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over

after round is complete athletes must complete a 400m

400m jog
5 air squats
5 jump squats
bear crawl
10 sec scap hold
crab walk
5 air squats
5 jumps squats

CLEANS - 3x3 ea @ 80% hang power, hang squat, squat clean

5RFT-10fsq, 20wb, 200m kb/db farmers carry 185/115, 155/95, 135/75, 95/55