Warm Up
3 laps Run
2 Lap Long Step Run
1 Lap Walking Lunges
Metcon
HIIT.02.06.18
On Interval of 30 sec work and 15 sec rest:

2/4/6/8/10/12/14/16/18/20 DB Deadlift to Upright Row
20/18/16/14/12/10/8/6/4/2 DB Thruster
Wait everyone to finish! In remaining time: Wall Sit

Rest 2 min

Push Up
Renegade Row
12????1 (12/12, 11/11, 10/10,…1/1)
Wait everyone to finish! In remaining Time: do Boat Hold

Rest 2 min

Finisher
50 Abs Bikes
40 Spiderman Elbow Plank (Knee out to elbow)
30 Plank Jack
20 Commandos
10 V Ups
3 rounds for time