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A. Sumo Deadlift 4×10 [3110].
B. AFSAP 100 Side Step Ups [1010].

6:00 AMRAP:
45 Wallballs
30 Shoulder to Overhead (55/50% BW)
Max Wallballs


A. High Hang Power Clean 10×2-3

6:00 AMRAP:
30 Wallballs
30 Double Unders
30 Shoulder to Overhead
30 Double Unders
Max Wallballs

A1. Overhead Press
5×2-3 [20X0] 2:00 Rest
A2. Pullups
5×2-4, 2:00 Rest
B1. Bent Over Lateral Raise
3×12-15 [2010] :10 Rest
B2. Front Raise
3×12-15 [2010] 2:00 Rest

30:00 AMRAP:
Burpee Box Jumps

Every 6:00, starting at 0:00, complete a 250m row, 15 slam balls and 15 KB swings before continuing

16 Rounds, OTM:
Odds: 5 Jerk Balance (light weight)
Evens: 2 Jerk

16 Rounds, OTM:
Odds: :30 Pullups/CTB Pullups
Evens: :30 Handstand Practice

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Washington, D.C 20009
P:(202) 525-3734

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