Each minute on the minute for 20 minutes: 5-Pull Ups 10-Push Ups 15-Squats

Back squat 5 x 5 x 5 x 5 x 5

for time: 21 – 15 – 9 Thrusters 42.5kg downwards Pull Ups / (ring rows)

10m Shuttle Run – add 1 x 10m every minute.

Work up to 3RM of each: Push Press – 3, 3, 3 Push Jerk – 3, 3, 3

3 rounds of: 1 min max push ups 1 min max sit ups 1 min max air squats Rest 1 minute between rounds. Score is total reps for the 9 mins

3 rounds for time: 400m Run 30 Box Jump (24in / 18in) 30 Wall Ball (9kg / 7kg)