400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge

2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts

150 sit ups for time

Rx+ 50 ghd sit ups for time

Five 3-minute AMRAPs in 19 minutes
200 meter Medicine Ball Run (20/14 lb)
Max Reps Wall Ball Shots (20/14 lb, 10/9 ft)

9 MINUTE AMRAP (As Many Reps As Possible)

Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)

Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts