Time: 1 hour

3 rounds: 

• 800 meter run
• 20 Wall balls
• 20 Slam balls

15 min AMRAP: (as many rounds as possible)

•  10 weighted box jumps with medicine ball
• 15 second chin over bar hold
• 20 diamond push ups

2 rounds: 

• 20-yard sled pushes (140 lbs men / 90 lbs women)
• 100 feet on the rope pull machine