Endurance:  Dynamic Drills – 1 mile run

Warm Up:  10m “Cyndy”  AMRAP

• 5 pullups
• 10 pushups
• 15 squats

Working Capacity:    5 RFT

• 50 ft. 45# Obar lunging steps
• 21 burpees

Durability:  4 rounds

• 10 GHD
• 10 Back Extensions

Endurance:  Dynamic Drills – 1 mile run  or 1500m row

Warmup:   3rounds

• 10 squats
• 10 pushups
• 10 pull ups (jumping)
• 10 sit ups
• 10 jumping squats

Working Capacity:  AMRAP 20 min.

• Shoulder Press  x 10
• Box Jumps x 10
• 400m run 
• Burpees x 10
• Renegade Row x 10
• KB Swing x 10

Durability:  3 rounds

• 10 Slashers (r/l) with KB
• 10 windmills (r/l)
• 10 wall squats