20 HSPU
60 DL
15 HSPU
40 DL
10 HSPU
20 DL
5 HSPU
Complete as many rounds as possible of
5 Burpees
25 DU (50 SU)
while performing 30 Hollow rocks and 30 sit ups at 0:00, 5:00, 10:00, 15:00, and 20:00
400m Run
25 Thrusters (95/65)
150 Wallballs
150 Swings
150 Box Step Ups
150 Box Dips
150 Medball Sit Ups
1500m Medball Run
3 rounds
1 min Push Ups
1 min Squats
1 min Plank to elbows
1 min Alternating Lunges
1 min rest
20 DB Box Step Ups (Single DB)
30 DB Snatch
15 DB Box Step Ups
20 DB Snatch
10 DB Box Step Ups
10 DB Snatch
5 DB Box Step Ups
(10 min Cap)
Complete
100m Sprint EMOM
then max burpees for remaninder of the minute