Training

AM
20 x 30 sec AD @ 50%/30 sec AD @ 85%
370 cala

PM
7 min @ 80-85% aerobic:
5 chin-ups
10 wall balls - 20#
15 double unders
7 rnds

--5 min active rest
7 min @ 80-85% aerobic:
3 ring dips
6 DL - 115lb
9 Box Jumps - 20"
8 rnds + ring dips

--5 min active rest
7 min @ 80-85% aerobic:
10 push jerk - 75lb
10 air squats
10 gh sit-ups
6 rnds + 10+5