4 Rounds: Every 5M

400m Run

10 Burpee Box Jumps

Rest in Remainder of Time.






A. Time Trials:

400m Run. Rest 2M.

500m Row. Rest 2M.

400m Run. 

*Score all 3 Times. 


B. Back Squat

Find a 6RM.


C. EMOM.  Continuous Clock until you can No Longer Complete the Workload within 1M. Score Last Set of Wallballs Completed within the Alloted Time. Reps not Completed within 1M Interval do NOT Count.

Wallballs Increase by 3 Reps. Pull-ups Remain the Same. 

For Example:

Min 1:

3 Wallballs (20/14)

5 Pull-ups

Min 2:

6 WB

5 PU

Min 3: 

9 WB

5 PU

Min 4: 

12 WB

5 PU…… Etc.

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