0-4 Mins - run 800m

4-14 Mins - 10 Min AMRAP of Cindy

5 Pull-Up's, 10 Push-ups, 15 Air Squats

Rest 3 Mins

17-25 Mins- 8 Min AMRAP

16 Front Rack Reverse Lunge 42.5/30kg

16 Heavy Swings

Rest 3 Mins

28-34 Mins - 6 Min ladder

2 Thrusters 42.5/30kg

2 Lateral Burpee's, 4,4,6,6,8,8

Then run 500m