For time-(26 min time cap) Run 800m 10 single arm devil press 20 leg raises Run 600m 10 single arm devil press 20 leg raises Run 400m 10 single arm devil press 20 leg raises Run 200m 10 single arm devil press 20 leg raises

For time-(15 min cap) 150 KBS *EMOM 8 sit-ups including minute 0

5 Supersets of: 6 Strict press 9 Bent over row *Rest 2 minutes after each set 10-1(time cap 16 mins) Push press 95/65# Burpees over barbell/DB *35 Du after each round