WOD

5 Rounds for time:

12 Kettlebell Swings (50/35)

9 GHD Sit ups

6 Burpees

Endurance

Run

10 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 40 seconds on, 10 seconds off, 50 seconds on, 10 seconds off, 60 seconds on, 10 seconds off, 50 seconds on, 10 seconds off, 40 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off

WOD

3 Rounds

12 Kettlebell Swings (50/35)

9 GHD Sit ups

6 Burpees

Strength

3-3-3

Deadlift

WOD

AMRAP in 15 minutes

10 Manmakers (30/15)

250m Row