2.Jul.2018

A. 3x5/side; SA KB front rack RNT split squat @20X1 (HAP)

*rest 90sec

B. 5min sustainable:

20 wall balls

15 russian kb swings (Heavy)

10 np burpees

*rest/walk 2min

C. 5min sustainable:

600m run (buy-in), then;

AMRAP:

30 situps

15 box step overs

*rest/walk 2min

D. repeat B

*show sustainability

A. 4-4-3-3 OHS @20X1 (building)

*rest 90sec

B. 5min sustainable:

20 wall balls

15 russian kb swings (Heavy)

10 burpees

*rest/walk 2min

C. 5min sustainable:

600m run (buy-in), then;

AMRAP:

30 situps

15 box jump overs

*rest/walk 2min

D. repeat B

*show sustainability