Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

Sub thrusters for wallball shots if required. Post time to comments.

STRENGTH BIAS

Deadlift 3 x 5

Choose one of the protocols
12-9-6 or 12=>15 Reps


Metcon

Tabata protocols – 8 rounds of 20 sec work, 10 sec rest

8 rounds of Kettlebell swings, select the heaviest bell as you can manage,

then rest 2 minutes before

8 rounds of Burpees

Goal in both exercises is the maximum total number of reps across all eight rounds.

Gymnastic/Skill Dev