Choose your adventure…

Flush: 25min AMRAP
20 Slamball
20 DU
20 Bicycle
20 Jumping Squat
20 Pattycake Push-Up

Weightlifting:
A) Every 30sec for 10min: 1 Snatch or Clean and Jerk (athlete’s choice)
B1) 4×3 BTN Press
B2) 4×3 Backsquat 80%
C1) 4×3-5 Weighted Pull-Up
C2) 4×3-5 Weighted Dip

Endurance:
(500m Row/30sec Rest)x3
Rest 3min
(300m Row/30sec Rest)x5
Rest 3min
(150m Row/30sec Rest)x7