SKILL
10min: 400m run, 500m row, and max effort burpees (test)
WOD
12min AMRAP
30 wall balls (20/14)
30 T2Bs
30 wall balls (20/14)
30 C2B pull-ups
30 wall balls (20/14)
max effort bar muscle-ups
… 45 seconds on, 15 seconds off
FIT360
10-9-8-7-6-5-4-3-2-1
wall balls (20/14)
ring rows
sit-ups
after 9, 400m run
after 6, 500m row
after 3, 50 double unders or 150 singles
