“BROOM STICK MILE” *PVC or Bar Bell* 25 Back Squat 25 Front Squat 25 Over Head Squat 400m Run 25 Shoulder Press 25 Push Press 25 Push Jerk 400m Run 25 Deadlift 50 Squat Clean 400m Run 50 Squat Snatch 400m Run

5-3-3-3-1-1-1 Snatch Balance …then… Row 5K

AMRAP IN 10 MIN: 20 Slam Ball ( 30 , 20 ) 20 Squat Jump

3 ROUNDS FOR TIME: 21 Over Head Squats 21 Pull Ups

FOR TIME: 150 Double Unders 5 x 5 Deadlifts 150 Double Unders

21 – 15 – 9 Wtd. Box Step Up ( 85 , 65 ) Over the Box Jump Burpee