A
100 single unders
10 sit to stand, each leg
10 light KB snatch, each arm
100 DU
(15 min)

B
5 rds
50' Hand Over Hand Sled Pull
25 Abmat situps
(15 min)

C
AMRAP 4 Rds
Spend specified time at each station
Round 1: 30 sec
Round 2: 60 sec
Round 3: 90 sec
Round 4: 120 sec
Station 1: Single DB lateral step-ups - switch sides as needed
Station 2: Single DB devils press - alt. sides
Station 3: Side planks

*DB: 50/35lb, Box: 24/20in
(15 min)

D
2 Laps KB front rack carry
*rest 1:00 each time you break
(8 min)