At 0:00

21-15-9

Wall Balls

Pull Ups

OR 

9-6-3 Muscle Ups

*8 Minute Cap

At 10:00

21-15-9

Box Jump Overs (24/20)

Burpees

*8 Minute Cap

At 20:00

21-15-9

Calorie Row

Sit Ups 

*8 Minute Cap

_____________________________________

The Goal here is speed and intensity. Scale up Options are:

21-15-9

Wall Balls

Chest to Bar Pull Ups

21-15-9

Box Jump Overs (30/24)

Burpees

21-15-9

Calorie Row

Weighted Sit Ups (25/15)

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