Warmup:

10 min alternating EMOM

Sled push, up and back on turf. 40lb on sled

150 m row

Workout:

8 min AMRAP

100 yard Single Arm Farmers Carry, one KB 32/24

400m run

20 Ball Slams

rest 2 min

8 min AMRAP

150m Slam Ball Run

15 Hand Release Push-ups

20 Ab Mat Sit-ups

rest 2 min

8 min AMRAP

40 Double Unders

12 Russian KBS 32/24kg

8 Toes 2 Rings or GHD sit ups

Scoring: Rounds + Reps