10 minute Amrap @ 85% effort of…
200 meter Run,
15 Air Squats,
6 Strict Pull-ups.
*If athlete unable to do a strict pull-up, then substitute with strict ring rows. If athlete can do horizontal ring row then athlete may use a band to perform strict pull-ups.

4 minute rest.

10 minute Amrap at 85% effort of…
200 meter Row,
10 Push-ups,
10 Sit-ups.

4 minute rest.

10 minute Amrap @ 85% effort of…
20 Wall balls (14/20),
10 Toes-to-bar,
50 ft. Bear Crawl.

*85% effort means athlete should work at a steady pace throughout amrap without having to stop to rest on knee’s.