BUY-IN:

400m Run

3 Rounds:

– 5 Pull-ups

– 7 Lunges (each leg)

– 9 Push-ups

– 11 Air Squats

PVC Pass Throughs (1:00)

Endurance WOD:

Tabata Running 12 x (:20/:10) During the :10 “Break” perform a max set of air squats.  Keep a running tally of air squats

WOD:

5min AMRAP

3 Single Arm KB Swings (24kg/16kg – each side)

12 Pistols (alternating legs)

9 Pull-ups

*rest 5min exactly

7min AMRAP

6 Single Arm DB/KB Thruster (24/16kg or 55/35) (each side)

9 Ring Dips

24 Walking lunges (alternate sides)