Warm-up: 10:00 Amrap

200m Run + 10 Air Squats + 10 Am Kbs

Strength: 20:00 Amrap

1) 3 BB Strict Press + 5 BB Push Press (build)

2) 16 Alt DB Hammer Curls + Max 90° Hold (Max :30)

3) 15 DB Sit-ups + Max L-sit Hold (Max :30)

Conditioning: For time (14:00 CAP)

30 Pushups

30 Wall Ball (20/14# to 10/9’)

600m Run

20 Pushups

20 Wall Ball

400m Run

10 Pushups

10 Wall Ball

200m Run

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