A. Athletes Choice, against a 11:00min running clock:

 

1 Mile Run or Row

 

with the remainder of the time AMRAP:

 

SB Thrusters

 

B. 2 Sets of(2:30min):

 

:30s Hammer Curls

:30s Side Delt Raises

:30s Rest

 

C. 2 Sets of:

 

20m Harnessed Bear Crawl + 20m Zercher Yoke Carry

 

D. Every :45s for 3 Sets:

 

5 (Weighted) Ab Wheel Roll-Outs

 

E. SB Clean Ladder

 

Line up sandbags from light to heavy. Perform 3 Burpees + 1 SB Clean, starting with the lightest. Move on with this pattern and see how far you can get.