AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

WB KG: (9/6)|(6/5)
KB KG: (32/24)|(24/16)

Wall ball  RX(20/14)
KB Swings  RX (70/53)

Running clock 16:00 Minutes
-------
0:00-3:00 Max Wall Balls
0:30 Rest
3:30-5:30 Max Russian KB Swings
0:30 Rest
6:00-7:00 Max KB Goblet Squats
2:00 Rest
-------
9:00-12:00 Max Wall Balls
0:30 Rest
12:30-14:30 Max Russian KB Swings
0:30 Rest
15:00-16:00 Max KB Goblet Squats
--------------------------
(Score is Total Reps)

FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose

(No Measure)