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