Warm Up: 

Near Side Run

And then, 3 Rounds

10 Wall Shots

Bear Crawl

10 Second Dead Hang/4&2 Strict Pull Ups

Crab Walk


Stability: 5x:30 on/:15 off Plank Holds



500m Row

10 Ground to Overhead (115#/75#)

15 Double Unders

20 Shoulder to Overhead

25 Double Unders

30 Hang Power Cleans

35 Double Unders

40 Deadlifts

45 Double Unders