ATHLETE

A. For time:
50 Calorie Row
40 Deadlifts (135/95) (115/80) (95/65)
30 Box Jumps
20 Front Squats (135/95) (115/80) (95/65)

B. 3 Rounds of:
15 Wall Balls*
30-50 Double Unders or 30-90 Singles
15 Wall Balls*
2 minutes rest between rounds

*If your Wall Ball form is good, try using a heavier wall ball than you usually do.

COMPETITOR

A. For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

B. 3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds