ON A 8:00 RUNNING CLOCK...
80 Walls Balls
80 Up-Downs

*Pacing goal here is 20-25 reps a minute for the WB and 15-20 reps a minute for the Up-Downs. Complete in order. Goal is to finish within 7-8 minutes and feel like you could work for another 25 minutes afterward.

-Immediately Into-

FOR QUALITY
8:00 Run for Distance
8:00 Row for Distance
8:00 Bike for Distance

(No Measure)

AMRAP x 3 MINUTES
20 DB Toe Taps
10 Scap Push-Ups
10 Up-Downs

Into…

AMRAP x 3 MINUTES
20 Single Unders
10 Scap Pull-Ups
10 Push-Ups

EMOM x 12 MINUTES
MIN 1 - :50 Double or Triple Under Practice or Reps
MIN 2 - :50 Strict Muscle-Up or Pull-Up Practice or Reps

(No Measure)

EVERY 3:00 FOR 5 SETS
15 Burpees
30 Air Squats
50 Double Unders

(Score is Total Time)

FOR RECOVERY
Accumulate 5:00 in the bottom of an Inactive Squat

(No Measure)

8 SETS @ MODERATE-HEAVY*
4 Front Rack Lunges (Forward)
:30 Barbell Front Rack Hold
4 Front Rack Lunges (Reverse)

-Rest as Needed b/t Sets-

*Use the same weight for all 10 sets. Choose a weight that challenges you but you can perform without compromising the mechanics of the lunge.

(Score is Weight)