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3 rounds for time
run 400 m
100 double unders
10 front squats 70/102
pre workout
on a 10:00 clock
build to a heavy 1 squat clean + 2 front squats
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8 min amrap
20 walking lunges
20 burpees to a target
post-workout
accumulate
30-50 ghd hip extensions
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50-40-30-20-10 reps for time
wall ball shots 6/9
box jumps 51/61
kb swings 16/24
note: step down from the box
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conditioning challenge
20:00 to establish max meters on a machine of your choice