WOD:

1) 5 x 4 minute AMRAP/2 minutes Rest:

300m/400m/500m/600m/700m Run Buy-In

Then…AMRAP:

21/18/15/12/9 Thrusters 95/65

21/18/15/12/9 Toes-to-bar

Structure of this workout is that the runs get progressively longer and your set sizes get smaller each 4 minute block. Runs are all Buy-Ins, AMRAP the remaining time left in the 4 minute block of Thrusters and Knees-up/Toes-to-bar. Round one is 300m + AMRAP of 21/21, Round two is 400m + AMRAP of 18/18, and so on through the 5 rounds.

Extra Work:

2) Rope Pull-ups: 4 sets of 6

Rest 2-3 minutes between sets. Add load as deemed fit.

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE