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1) Every 1:30 x 14 sets:
Odd – 100m Run + 5/side Single Leg Kettlebell Deadlift
Even – 15 Box Jumps 24/20 + 50ft Crab Walk
For the run push the pace a little make yourself work, and then work to control you balance and slow things down on the Deadlifts. Move right from the Box Jumps to the Crab Walk. Scale the Box Jump height as needed.
2) 12 minute AMRAP:
12 Ball Slams 40/30
9 Ring Rows
3) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side
Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE