For total time:
Run 1600m
Rest 4 min.
Run 1200m
Rest 3 min.
Run 800m
Rest 2 min.
Run 400m
*Cherry picker alert: This type of workout is a rarity so we would love to see good attendance whether you consider yourself a gifted runner or not.

EMOM x 20 min.
1. 20 KB Swings 24/16kg
2. 14 x 10m Shuttle
3. 20 Ball Slam 12/9kg
4. 14 x 10m Shuttle
5. Rest

A. Five sets for max reps: Strict Pull-up
*Rest 2 min. between sets.

B. For time:
50 Squats
25 Burpees
40 Squats
20 Burpees
30 Squats
15 Burpees
20 Squats
10 Burpees
10 Squats
5 Burpees

For time:
30 Front Squat 60/40kg
Run 600m
30 Hang Power Clean 60/40kg
Run 600m
30 Push Jerk 60/40kg
Run 600m

See you at 7:00am!

For time:
50 Wall Ball 9/6kg
25 Toes to Bar
40 Wall Ball
20 Toes to Bar
30 Wall Ball
15 Toes to Bar
20 Wall Ball
10 Toes to Bar
10 Wall Ball
5 Toes to Bar

For time:
30 Bench Press
Run 800m
40 Dips
Run 800m
50 Hand Release Push-ups
*Pick a load for the bench press that will take 2-4 sets to complete 30 reps.