WARM UP

6 Minute AMRAP & 4-5 RPE

50m run

5m tiger crawls

3 Burpee pullups

10 DU’S

WOD

For time

5-10-15-20-25-30-35

Wall balls 9/6kg

5-10-15-20-25-30-35

Burpees to 6″ target

10-20-30-40-50-60-70

DU’S   ADV-20-40-60-80-100-120-140

After each set of DU’S complete 15/12 Cal row

35 Minute cap.

HIIT

WARM UP

6 Minute AMRAP @4-5 RPE

50m Run

5m Tiger crawls

5 EB Hang muscle cleans

5 EB Strict press

WOD

5x

300m Run

15 HPC’S 40/30kg

15 Push press

30 BWS

250/200m Row

Rest 2 minutes after each round

Reverse the order each time

36 Minute cap.