OH Squat: 6 x 3
DB Military Press: 3 x 5 –> DB Push Press: 4 x 4-6 (complete the Military Press and go immediately in to the Push Press)
Pullups with 3 sec Decent: 3 x reps to challenge
Complete the following for time (15′ Time Cap):
600m run
40 Burpees
35 Pushups
30 Lateral Jumps
25 MB V-Ups
20 KB Swings (24kg men; 16kg women)
15 Box Jumps (24″ men; 18″ women)
10 Pullups
then….2 x 40m Walking Lunges & 2 x 30m Sled Push*
*last 2 exercises can be switched and alternated as needed for fastest time