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5 Calorie Bike then Jog 400m
Meet on the red for mobility
Group Ladder:
1-9 air squats
2-10 squat jumps / burbs (alternate)

8 MIN EMOM
[alternate 4 min ea] DBL UNDERS
PULL UPS (negatives)

21-15-9
Thrusters (95#/65#)
Pullups

100 sit up DAY 3 Challenge
50 air squat
25 close grip push ups

Group RED line - mobility
400 meter jog - negative split
complete day 2 100 ab challenge

18 POWER CLEANS
18 Burpee Bar Jump Over
15 FRONT SQUATS
15 Bar Jump Over
12 S2OH
12 Burpee Bar Jump Over
9 BACK SQUATS
9 Bar Jump Overs
6 BEAR COMPLEX
6 Burpee Bar Jump Over
3 BEAR COMPLEX
3 Bar Jump Over

FOAM ROLL and STRETCH

45 box jump 24/20
5 wall walk
45 wall ball 20/14
5 HSPU
45 dips - rings / box
5 sets of walking planks
45 push press 95/63, 75/43
5 burpees every time u put the bar down
45 Amercian KB swing 53/35
5 single hand Russian (l+r=1)
45 weighted sit-ups
5 oh lunges (l+r=1)

3 RDS (1 ea)
200m run - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m row - 10 superman, 20 V sit-ups, 30 Mountain climbers
200m bike - 10 superman, 20 V sit-ups, 30 Mountain climbers

warm up 3 set of 5 at 50%
then keep adding weight 5 x 5 (set 5 do 5+)
* record last round

alternate at the top of each minute
(40/20 for 6 rds ea)
7-9 DEADLIFT rx BW, sc 70% of BW
12 - 16 KB Swings rx 53/35, sc 44/26

STRETCH!