3 Rds NFT:

• 5 Pull Ups
• 10 Push Ups
• 15 Sit Ups

Strength:

3 Sets:

• Barbell Step Ups x 6-8 ea
• Wt. Pull Ups x 3-5

Skill:

A) AMRAP in 6 Minutes

• 150m Run
• 5 Wall Ball
• 5 Burpee

*Partner A runs 150m, during that time partner B performs AMRAP of 5 Wall Ball, 5 Burpees.  Once partner A returns from the run partners will then trade exercises.  Partner A will pick up where partner B left off.  For example is partner B completes 1 full round and 3 Wall Ball, partner A will begin on the 4th Wall Ball.

Rest 1 Minute

B) AMRAP in 6 Minutes

• 50m Waiters Walk 40/25
• KB Swings

*Score is total KB Swings performed.

Rest 1 Minute

C) AMRAP in 6 Minutes

• 50m Farmers Carry 45/30
• Pull Ups

*Score is total pull ups performed.

• 10 Minutes Mobility