Run 400 m 50 Pull Ups 100 Push Ups 150 Squats Run 400 m Segmented anyway you want

4 rounds for time: 400m Run 10 x V Sit Ups 10 x Wall Ball 10 x Burpees

For weight: Strict Press – 3 x 3 x 3 x 3 Push Press – 3 x 3 x 3 x 3 Cash Out - 60 Secs – Max Wall Ball

AMRAP 15 mins 5 x Pull Ups / Rows 7 x Box Jumps (Tyre or High Box) 9 x Kettle bell Swings – 24/16 kg

AMRAP 20 mins 5 x Hang Power Cleans 40kg/20kg 5 x Burpees 5 x Wall Ball 1 x Half Gasser or 30m Walking lunge

For weight: Push Press – 1, 10, 1, 20 Cash out – 60 secs – Max Air Squats

For time : 30-20-10 of: Deadlift (60kg/30kg/ 24kg KB) Wall Ball Double Unders or Tyre Jump Throughs