Choose your adventure…

Flush: 25min AMRAP
10 Box Jumps
10cal Assault Bike
200m Run
30sec Plank
40 DU
70m Waiters Walk

Endurance:
50-40-30-20-10cal Row
400m Run

Weightlifting/Skill:
A) Clean and Jerk
– 1×3 @70%
– 1×3 @75%
– 1×3 @80%
– 3×1 @85%
B1) 4×3 Pause Front Squat (2sec)
B2) 4×15 GHD Sit-Ups
B3) 4×3-7 Strict HSPU
C) Muscle-Up Progression