4Rounds of each of the following exercises:

Side Shuffle  30sec

KB Jacks  35sec

Push Press  30sec

Full Sit-ups  35sec

Jump Squats  30sec

Dips (Bench or Rings)  35sec

Sum of each round will be added together for a final score.

ABWERKZ 40

Deadlift
5-5-5-5-5
In 5 sets find max 5 rep Load with perfect form

WOD
In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max
With remaining time complete as many Reps as Possible of
Round 1 Mule kicks
Round 2 20 yd sprints
Round 3 Mule Kicks
Round 4 20 yd Sprints
Round 5 Mule Kicks
Round 6 20 yd Sprints
Rest 30 Seconds after each cycle
Score = Weight for 5 Rep Max/Total Mule Kick Reps/Total 20yd Sprint Reps/WOD Weight

1mile (4 Laps)

KB Swings  60

Burpee  50

Vertical Crunches w/ med ball or Full Sit-up 40

KTE  30

Pushup  20

Kipling Pull-up  10

1mile

ABWERKZ 70

3rds

Wall Ball Shots  30

Front Squats  25

Reverse Lunges  15/15

Step-ups  15/15

Mt. Climbers  45 sec

2rds

Donkey Kicks  15/15

Ball Pull (Hamstring)  25

Fire Hydrant  25/25

Med Ball Squeeze  30

Sumo Squat N' Lift w/ KB  15/15

ABWERKZ  70

Start with 800m run

Hang power snatches

KB jacks

DB curls

Stiff leg deadlifts

Sumo DL high pulls

(Complete/w reps of 25,20,15,10,5)

End with 300m row or 400m run