Warm Up: 2 Rounds Of:

10 Wall Facing Squats

10 Alternating Lunges

10 Yoga Push Ups

30 seconds Dead Hang

WOD: For time:

50 Burpees

400 meter Run

100 Push Ups

400 meter Run

150 Alternating Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Alternating Lunges

400 meter Run

100 Push Ups

400 meter Run

50 Burpees

Intermediate/Beginner Option:

For Time:

40 Burpees / 20 Burpees

400 meter Run / 200 meter Run

80 Push Ups / 30 Knee Push Ups

400 meter Run / 200 meter Run

120 Alternating Lunges / 40 Alternating Lunges

400 meter Run / 200 meter Run

160 Air Squats / 50 Air Squats

400 meter Run / 200 meter Run

120 Alternating Lunges

400 meter Run / 200 meter Run

80 Push Ups / 30 Knee Push Ups

400 meter Run / 200 meter Run

40 Burpees / 20 Burpees

Time Cap: 33 minutes.