WORK CAPACITY

Warm Up: 4 rounds of
Barbell Complex (2@75, 2@95)
w/ 6 sit ups

1) 10 rounds at each couplet 15 seconds work followed by 15 seconds rest

Kneeling ball slams (15#)
Thrusters @ 75lbs

KB Swings 24kg
Goblet Squats 24kg

MB Sit Ups
Push Up, walk out, Push up, walk back

Keep up the intensity for all 15 seconds.