Fundamentals:
1) 3 Rounds NFT of:

  • Wall Balls x 6
  • MB Slams x 6
  • GHD Sit-Ups x 6

2) 20:00 AMRAP of:

  • 10 Unbroken Wall Balls
  • 20 Double-Unders
  • 30 MB Slams
  • 400m Run

Fitness:
1) 10:00 to Find 3RM Deficit Deadlift Off 25lb Bumper

2) 2 Attempts to Find Max Side Plank Both Sides

  • Rest As Needed Between Attempts

3) 20:00 AMRAP of:

  • Row 200m
  • FLR on floor accumulate 45sec
  • 10-15 back extensions
  • 30 DU

Start at different stations if needed