3 MIN JUMP ROPE
WARM UP
1 INCH WORM FORWARD
10 WALL BALLS
1 INCH WORM REVERSE
10 MT CLIMBERS
10 V UPS
10 SUPERS
2 ROUNDS
THEN:
30 SEC CROW HOLD
WORK OUT
7 BALL CLEAN AND SQUAT
7 PUSH UPS
7 WEIGHTED SIT UPS 45LB PLATE
7 WEIGHT SQUAT 45LB PLATE
7 DEAD LIFTS 185/155
7 OVER THE BAR – SIDE JUMP BURPEES
1 BEAR CRAWL FORWARD
1 DUCK WALK
1 BEAR CRAWL REV
1 DUCK WALK
AMRAP EACH COUPLETTE 6 MIN
NO REST….CLOCK RUNS CONTINUALLY UNTIL ALL 4 PODS ARE COMPLETED
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