A) 2 Rounds

1 Min Slow Row

1 Min Sumo Squat hold (relax at bottom)

1 Min 30 sec Sit up/30 sec Lunge

B) Every 2 min Front Squat Wave

6-4-2-6-4-2-1

“Fitness”

4 Rounds

8 DB Front Squats

8 Box Dips

Rest 1 Min

3-4 Rounds

30 Sec Plank up down https://www.google.com/search?q=plank+up+downs&rlz=1C5CHFA_enUS504US505&oq=plan+up+down&aqs=chrome.1.69i57j0l7.3330j0j7&sourceid=chrome&ie=UTF-8#kpvalbx=_h2UaX46VM4-6tgXdsZn4DA49

30 sec rest

C) “The Turn Down”

14 Min AMRAP

12 Wallballs 20/14

9/7 Cal Row

6 Devils Press 45/30

@ 0/4/8 Complete 40 Double Under’s