200m run the 3 rounds of 15 squat jumps and 15 push ups.
Wall Balls (20/14)
CLANG & BANG
5 Rounds of amrap 3:00 with a 1:00 rest after each round
3 Push Press (115/75) *no ghost riding the barbell
9 Ab mat sit ups
*Score is total rounds completed over 5 rounds
** spend 5 minutes post workout cooling down (rowing, 200m run, active stretching, your choice)