WOD:

The below is to be done @ 85-90% effort
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP:
4 burpees
6 KB swings @ 24kg/16kg
8 Wall Balls @ 20lb/14lb

Rx+ 32kg/24kg
55+ 20kg/12kg

rest 3 min
Metcon (Calories)
3 min Row for cals

rest 3 min
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP:
5 Pullups
10 Push ups
15 air squats

Rx+ CTB

rest 3 min
Metcon (Calories)
3 min Airbike for Calories

rest 3 min
Metcon (AMRAP – Rounds and Reps)
3 min AMRAP:
4 burpees
6 KB swings
8 Wall Balls @ 20lb/14lb

Same options as above

rest 3 min
Metcon (Time)
800m Run