5 Rounds

400 M Run

50 Double Unders

15 Wall Balls (20/14)

15 Pull Ups

15 Wall Balls

*No Cap. Get it done


This is going to tax the legs as much as it taxes the lungs. Based on your capacity, the run will act as a recovery period or it will be the opporunity to really gain some ground and intensity.



100 M Run (easy)

Roll feet and calves

200 M Run (easy)

Roll Quads and lats

200 M Run (medium)

10 Jump Rope

10 Scap Pull Ups

10 Air Squats

100 M Run (Hard)

10 Jump Rope

5 Pull Ups

5 Wall Balls