5 Rounds
5 Inch Worms
10 Step Duck Walk
10 Boot Strappers
10 Side Lunges
Sumo DL
5 x 3 Building
Each Round
10-9-8-7-6-5-4-3-2-1
Burpees
KB Swings (53/35)
Pistols
CAP 13min
3 Rounds
20 Bird dogs
20 Dead Bugs
10 Light KB Snatches each
10 Goblet Squats
Strength
200ft Right OH Walk
200ft Left OH Walk
AMRAP 14min
15 Wallballs (20/14)
20 Medball Lunges (20/14)
25 Weighted Sit-ups (20/14)
50 Alternating Reverse Lunges with Farmer’s Carry
400 Meter Run or Row
40 Dumbbell Push Presses
400 Meter Run or Row
30 Alternating Single-Arm Dumbbell Snatches
400 Meter Run or Row
20 Dumbbell Box Step-Overs
400 Meter Run or Row
10 Pull-Ups or Ring-rows
400 Meter Run or Row
