Warm UP: 

2 Rounds: 

• Against a 2:00 Clock
• Run 200m 
• Amrap Body Weight Lunges With Remaining Time
  *rest one minute  

Performance:  

3 sets for quality: 

• 50m “filly Carry” 
• 5/5 Single Arm OH DB Lunge (in Filly Rack) 
• :30 ring support (top of dip, Knee tuck) 
• 5 Strict Toe to Bar 

For Time: 

50-40-30-20-10 

AbMat Sit ups

25-20-15-10-5 

Cal Bike

5-4-3-2-1 

Muscle UP

Fitness: 

10 - 1

• Db Burpee 
• Db Squat 
• Db Strict Press

Finisher: 3 sets

• 10 Weighted Sit ups 
• 10/10 Single Leg Glute Bridge