A:4 Rounds NOT for time:

1-15m explosive sled pull

10/8 strict ring dips/ ring push-ups/normal push-ups

10/8 Ring rows – raise feet if possible

3 hurdle jumps into a 10m sprint

B:EMOM 15

Min 1- 15/10/8 cal assault

Min 2-15m- OH walking lunge with 2 x DB O/H @(40/30)/ (30/20)/ weight plate

Min 3- 30M Heavy farmers carry (2 x 80lbs DB/ 65lbs DB)/ (2×32 KB/ 24KB)