800 Meter Run
21 Wall Balls
21 Toes to Bar
600 Meter Run
18 Wall Balls
18 Toes to Bar
400 Meter Run
15 Wall Balls
15 Toes to Bar
200 Meter Run
12 Wall Balls
12 Toes to Bar

MCx: 20/14
MAx: 14/10, knee or pike ups
MVx: 600-400-200-100m, 18-15-12-9 reps, 10/6, leg lift or v-ups

GOALS + GUIDANCE: Run the 800 at a moderate pace, coming in the door at around 4 minutes. From the door to your wall ball, catch your breath so you’re ready to pick up your medball. Do the wall balls unbroken or in two sets (15/10 or 11/10.) Do the toes to bar in 2-3 sets (8/7/6 or 15/6.) With each run try to speed up and with every set of wall balls try to go unbroken. Target 18 minutes (22 minute cap).