For total time:

3rds – 1min rest between

5 SN Complex (1 SN + 1 OHSQ – 135/95 or 65%)

10 T2B

Run 300m

*Rest 4mins*

3rds – 2min rest between

50 Double Unders

5 Muscle-ups 

1 Minute Max Box Jump Overs (24/20)

*Rest 4mins*

Run 800m hard!

Strength WOD

4x8R/8L SPSQ (back foot elevated, using 2 weights)

4x8R/8L Step-up (using 2 weights)

3×15 Back Extension

“Friends are the siblings God never gave us.” -Mencius