50-40-30-20-10 Ab Mat Sit Ups 25-20-15-10-5 Deadlifts 50 Double Unders after Deadlifts

20 minute AMRAP 20/15 Cal Row 50′ Walking Lunge Steps 15/10 Cal Assault Bike 5 Strict Pull ups 10 Push ups 15 Air Squats

4x 3 minute AMRAP, 1 minute rest between each AMRAP 1 15 Wall Balls 3 Ring Muscle Ups AMRAP 2 15 Overhead Squats 10 Chest to Bar Pull Ups Repeat AMRAP 1 and 2

10-9-87-6-5-4-3-2-1- Push Press Box Jumps 2x Shuttle Run between each round

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