A: Paused Front Squat
4×5; Rest 2:00 *2 second pause

B: Five 3-minute rounds of:

10 Front Squats
10 Box Jumps
Row for max calories
Rest 3 minutes between rounds

Men: 80kg/30″ box
Women: 55kg/20″ box

Quick Fit

A: Run

3 x 200m; Every 2:30
3 x 100m; Rest 2:30

B: 20:00 AMRAP

10 Burpees
15 Wallballs 9/6kg 10/9″
20 Double Unders or 40 Singles

C: Ring Plank Hold

Accumulate 2:00 in a plank hold with feet on the ground and hands on rings 1-2″ off the ground