400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

LIFE
3 Min AMRAP (18 min running clock)
4+4 Single leg squat
6 banded dips on dip station
6+6 alternating DB snatch 30/20
Rest 2 min
Repeat 4 times

*each round is a separate score. count reps.

SPORT
 3 min AMRAP on a 18 min running clock
4+4 alternating pistol
6 ring dips
6+6 alternating DB snatch 50/30
Rest 2 min
repeat 4 times

*each round is a separate score. count reps