12’ Dynamic Warm-up (Multidirectional locomotion + Dynamic Stretches)

9′ AMRAP
Buy-in: 600m Run
5 Pull-ups (8 Ring Rows)
10 Wall Balls (20/14lb)
15e WB Russian Twists

2’ Rest

9′ AMRAP
Buy-in: 40/30 Bike Cals
10 KB Swings
15 Box Jumps
30 Shoulder Taps

2’ Rest

9′ AMRAP
Buy-in: 750/600m Row
5 Toes to Bar (8 V-ups)
10 SA DB Snatch (5e)
15e Mtn. Climbers