Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Set up stations and do 5 rep of each movement, one rope climb.

Workout:

With a partner, one partner works, the other holds a front plank (for row too). Partition reps as evenly as possible.

1500 m row buy in

“Beast 12″

For time:

25 Lunges

20 Pull-ups

50 Box Jumps (20″)

20 Double-unders

25 Ring Dips

20 Knees-to-Elbows

30 Kettlebell Swings (32/24kg)

30 Sit-ups, palms on ground

20 Hang Squat Cleans (35/25lb dumbbells or 16/12kg KBs)

25 Back Extensions (GHD or supermans on floor)

30 Wallball Shots (20/14lb)

3 Rope Climbs, 15-ft.