For time:

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

 

 

FIT

200 m sprint

25 GHD situps

200 m sprint

25 KB swings

200 m sprint

25 box jumps

100 m sprint

15 GHD sit ups

100 m sprint

15 KB swings

100 m sprint

15 box jumps

Then

4 min AMRAP:

8 ring rows

8 burpees