Laps

6:30/7:30
250m run
125m Overhead walk
125m firemans carry
25 weighted sit-ups
125m firemans walk
125m overhead walk
250m run

Anytime you have to set the weight down (on the ground), a penalty is incurred.
Penalty payment is 5 burpees per drop at the end of the WOD.

Row,Press,/Run,lunge,Jump

6:30- CrossFit
21-18-15-12-9-6-3
Renegade Row
Shoulder Press
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7:30 Volleyball
250m run
125m lunge
250m run
125m broad jump
250m run