Move

1) 30 Min. AMRAP
200m Run or 500m Bike
15 Step Overs
10 Wall Balls
1 Minute Rest

Train

1) Kelly

5 Rounds For Time (40 Min. Time Cap)
400m Run
30 Box Jumps (24”/20”)
30 Wall Balls (20/14)

Stimulus

1) This is a repeat benchmark workout from 9/19/2023. To complete in the time cap, you must complete every round in 8 minutes or less. The run will take roughly 2 minutes. Box jumps should be completed in 1:30 or less, ensuring full lock out at the top. Wall Balls will also take roughly 1:30, taking no more than 3 breaks per set. Run can be subbed for 500/450m Row or 25/20 Cal Bike.

Extra Credit
Power Cleans: On the 2 Minutes x 6 Sets
3-2-1-3-2-1 (starting at 70%, then building)