100 Plate sit ups
Strict Plate Press (25/15)
Toes to Plate
Reverse Plate Burpees
5 – 50m Suicides (25m down, touch, 25m back touch = 1 50m Suicide)
rest 1 min
Record slowest time
25m of the following complex: OH BB lunge + OHS (95/65)
10 Bar Over Burpees
(20 min Cap)
20 Box Jumps
20 Push Ups
20 split jumps
20 Hollow Rocks
rest 2 min
record slowest time
200m Run
20 Wallballs
80 Box Step Ups
60 Russian Twists (55/35)
40 Alt DB Snatches
20 DB Manmakers
40 Alt DB Snatches
60 Russian Twists
80 Box Step Ups
100 DU (200 SU)