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

9′ Continuous Row Bike Run
3’ Row
3’ Bike
600m Run

Rest as needed before moving on.

8’ AMRAP
Buy In: 40yd Bear Crawl
10 Plate Thrusters (20/15)
10 Super Burpees
2 Wall Walks (Use box for modification)

Rest 2’

8’ AMRAP
Buy in: 20yd Traveling Rocket Jump + 20yd Run
5 Pullups (10 Ring Rows)
10 Plate V-Ups (15/10)
15 Wall Ball (20/14)