WARM-UP

• Banded Glutes
• Banded Shoulders
  -into- 8:00 Amrap:
• 200m Run
• 4 Updowns to Seal Pose + Box Get-over
• 5 GHD’s to Parallel
• 4 Kip Swings + 2 Pull Ups
• 4 inch Worms

WORKOUT PREP

• 2 sets:
• 2 Burpee Box Get Overs
• 50m Run
• 5 GHD’s
• 1 Bar Muscle Up

Mayhem-ish Classic Chipper”
FIRE
For time (25min cap)
25 Burpee Box Get Over (30/24)
500m Run
25 GHD Sit-Up
15 Bar Muscle-Up
25 GHD Sit-Up
500m Run
25 Burpee Box Get Over (30/24)

WATER
30 C2B
V-ups

EARTH
30 Jumping C2B
Sit-ups
300m Run