Warm-up

3 Rounds:

100m Run

10 Air Squats

20 Shoulder Taps

Energy Systems

Every 5 minutes for 15 minutes:

300m Jog

100m Hard pace run

MetCon:

9-minute time block:

—400m Buy-in—

As Many Rounds and Reps with remaining time:

5 Wall Balls

5 Burpees

*Pace Goal: 10-14 Rounds

*Run: 230 or less

*AMRAP: send it

Beginner: 200-300m Run, 10/8, Up Downs

Intermediate: 14/10

Advanced: 20/14

Sport: 25/20