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Part A: Dynamic Warm Up   Part B: Rowing 16 mins 1 min max effort, 1 min rest *score total meters rowed   Part C: "Tabata" weighted sit ups (15/10) -rest 1 min then... HRPU -rest 1 min then... Double Unders -rest 1 min then... Jack Knives

Part A: Dynamic Warm Up

Part B: Wallball Benchmark

1 minute of Max Effort Wallballs   Part C: Cleans (singles) minute 0 do 3 reps @70% minute 3 do 3 reps @75% minute 6 do 3 reps @80% minute 9 do 3 reps @85% minute 12 do 2 reps @100%   Part D: 15 minute AMRAP 5 low hang power snatches (95/65) 10 TTB 15 wallballs   Part E: Mobility