Warm Up
AMRAP x 4 Minutes
100 m Run-10 Scap Push Ups-10 Scap Pull Ups
-1:00 Rest-
AMRAP x 4 Minutes
100 m Run-10 Wall Ball Strict Press-10 Wall Ball Front Squats
Skill
4 Sets for Quality
5 Pull Ups
10 Push Ups
15 Air Squats
-Rest :30 b/t Sets
Workout
AMRAP x 20 Minutes
800 m Run*
500 m Row
30 Box Step-Ups
25 Ground To Overhead
20 Wall Balls
*Athlete can choose to Run 400 m then Walk 400 m