8am
10 x 400m run. 90 second break between.

9am and 10am
These 9/10 am Saturday workouts are tough. You do NOT have to do all 3. Everything can be scaled as well.



3 rounds for time of:
Handstand Walk, 25 feet or 10 hspu or 10 seated DB presses
20 sit ups
15 Kettlebell Swings, 70/53 lbs

Rest 5 minutes

3 rounds
5 Ring Muscle-ups sub bar or 5 burpee pull ups
10 Squat Cleans, 135/95 lbs
20 Box Jumps, 24/20 in

Rest 5 minutes

3 rounds for time of:
50 Double Unders
10 Push Press, 95/65 lbs