A: For Time:

2 Rounds of 200m Run + 20 Double Unders

Into

3 Rounds of 9 Toes to bar + 9 KB Swings + 9 KB Snatches

B: Push Presses
3 x 30% (rest 30-45 sec)
3 x 50% (rest 30-45 sec)
3 x 60% (rest 30-45 sec)
3×3 Adding weight between rounds (45 seconds to 2 minutes)

C: 3 rounds of Max Reps Strict Pull-ups

Endurance (at 5pm, along with open gym):

A: 3x 45 second run out and back – 45 second rest

B: 6 Rounds of 250m Row – Rest the time it took you to complete the row each round.

C: Tabata Wall Balls (20/14)