Complete as many rounds in 30 minutes as you can of: 25 Sit-ups 85 pound Push press, 21 reps 400 meter Run

Three rounds, each for time of: 120kg Deadlift, 10 reps (RX + 140kg) 500 meter Row

10-9-8-7-6-5-4-3-2-1 reps of: Muscle ups Box Jumps x 2

Rest Day Mobility Skill: GHD Catch up day

For twenty minutes: 7 Double-unders 7 Pull-ups 7 Push-ups

CFTotal Back squat 1-1-1 Strict Press 1-1-1 Deadlift 1-1-1 The best effort from each lift combined total is your score