WARM UP 2-3 Rds
RUN 100 m
8 inchworm
8 Ring Row
10 Jumping Squats
10 Shot Guns (Crunch to hallow body)


Strict Pull Up Ladder (In a team of 2, 3 or 4 or more!)

*Start with everyone doing 1 rep, then everyone does 2 reps, then 3, etc all the way up until you cannot complete the reps in one set!

Hang Squat Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

As many reps as possible in 16 mins of:

KBS 50/35 lbs, 7 mins
Rest 2 mins
DU , 7 mins




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