Warm Up

10 / 10 /30 BOX

Core 3 rounds

Tech / Strength

Deadlift working to 1RM

W.O.D

Swapsy

6 MINUTE MAX EFFORT

M.E Row * EVERY 200 m =  3 burpee 2 box

1 Minute transition 

6 MINUTE MAX EFFORT

M.E Deadlift * EVERY 10 D.L = 3 Burpee over Bar (bar facing, new standard) – RX 70/45

1 Minute transition

 6 MINUTE MAX EFFORT

M.E Wall Balls * EVERY 20 W.B = 3 HSPU – RX 9/6

Score is – m on rower/deadlifts & wall balls

Aim to come out fast and work on maintaining breathing and staying at a consistent pace. ME means MAX EFFORT do not go slow, do not go medium, GO HARD