Great Effort

Mobilize and Stretch

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3 Rnds:

100m Row

30' Single DB OH Carry (ea arm)

50' Bearcrawl

10 Cossock Squats

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Work Prep (1 Rnd)

6 Alt. DB Snatch

6 Air Squats

6 Cal Bike

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CONTROL-ALT.-DELETE

On the 5m x 4 Rnds:

20 Alt. DB Snatch (50/35)

40 Air Squats

15/12 Cal Bike (12 Cals on the ECHO Bike)

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STAMINA CONDITIONING

AMRAP in 7m:

3-6-9-12-15-18...+3 each round

Unbroken Wall Balls (20/14)

Pyan ~ 2:40 / 3:00 / 3:23 / 3:26 / Finished 21's (14#) ~ 108 Reps

Smalls ~ 2:09 / 2:25 / 2:42 / 2:19 / Finished 24's (14#) ~ 108 Reps

Daliege ~ 2:17 / 2:03 / 2:11 / 2:20 / 24 + 7 ~ 115 Reps

Ladick ~ 2:12 / 2:08 / 2:26 / 2:26 / 21 + 14 ~ 98 Reps

ZW ~ 2:23 / 2:29 / 2:33 / 2:45 / 21 + 14 (25#) ~ 98 Reps

tb ~ 2:55 / 2:44 / 2:36 / 2:36 / 21 + 13 ~ 97 Reps