KB Squat Jumps 6×6
Sit Position Pullups 4×7-10 (extend legs if you are able to)
Step Ups 4×6 ea leg
Pushups 3xFailure
Extended Rock 3×12
Rx
10′ to complete
600m run
30 Rocket Jumps
30 Pushups
30 Ab Mat Situps
30 Burpees
With the remaining time, complete as many Pullups as possible for score.
Rx+
10′ AMRAP
8 Ground to Overhead (60kg/30kg)
16 Chest to Bar Pullups
32 Box Jumps (24″/20″)