Warm Up: 200m
then… EMOM 6 ( 2 rounds)
1) :60 Wall Sit
2) :40 Plank
3) :20 Hollow  

Performance: For Time

• 800m Run

• 150 Double Unders (200 Singles)

• 50 Sumo Deadlift High Pull (95/55)

• 50 Back Squats (95/55)

• 150 Double Unders (200 singles)

• 800m Run

Fitness: 3 Rounds: 

• 400m/400m/15 cal bike

• 10 Wall Balls and 20 sec wall sit W/Ball

• 10 Kb High Pull and 20 Kb Swing

• 10 Step Ups and 20 Lat overs

• 10 Sit Up and 20 Russian Twist
  
  *1st round = 400m run

       *2nd round = 400m row 

       *3rd round = 15 cal bike