Warm-up:
5 minutes bike
Two sets of:
200 meter run
30 second bottom of Squat goblet hold
15 DB sideband per side
50ft DB suitcase carry per side
50ft DB waiter carry per side
Two sets of:
10 single arm DB deadlift per side
5 single arm thruster per side
A. Every 2 minutes for 12 minutes (6 sets):
4 strict press
40 alternating mountain climber
B. Four rounds for time:
200 meter run
18 wall ball
18 KB swing
18 goblet squat
200 meter run
15 wall ball
15 KB swing
15 goblet squat
200 meter run
12 wall ball
12 KB swing
12 goblet squat
200 meter run
9 wall ball
9 KB swing
9 goblet squat
A. 50lb
B. 14lb wall ball, 35lb KB
Total time: 16:56