Revolution: 20m cycle

Charge:

• Warm Up x 3
• 40 squats
• 30 KB Swings
• 20 Situps
• Bearcrawl 400 ft
• Lunge 400 ft
• Burpee plyo hop 400 ft

WOD:  (x 5 rounds)

• 20 Box Jumps
• 10 Elevated Push Ups
•  5 DB Manmakers (pushup, row, deadlift, clean full squat, thruster)

Navy Seals:

• Complex Barbell Preparation
• 3 rounds for time
• 800m run
• 21 Box Jump
• 21 Dead Lift 155lb

KETTLE BELL WOD:

• Warm Up 30 of each x4
• Mountain Climber
• Swing
• Situp
• Sling Shot

WOD:

• 45:15m   x5
• Hand to Hand Swing 35lb.
• Snatch (l/r)
• Overhead lunge (l/r)
• Goblet Squat
• Chest Press to Rocking Chair

Swim 1250m – Endurance