A) RFESS 5-7/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/1)

+

for time at 80-90% grinder pace:

Run 800m

rest 2mins

– 10 TGUP tough – alt hand per rep

– 10 burpee box jump step down (24/20”)

– 100 DU

– 10 wall walks

– 10 burpee box jump step down (24/20”)

rest 2mins

Run 800m