5/8

A. Weighted  step ups, 12 alternating x 3; rest 1:30

20#, 25#, 25# 

Used a 12" box.

B. Side plank, :30-:45 sec x 4 ; rest :30 sec between sides/rest 1 min between sets

:30 for all. 

+

3RFT
16  wall ball 

18 cal bike 

20 sit ups 

Run 400 m 

Total time: 17:11.3

Round 1: 6:07.2

Round 2: 5:35.6

Round 3: 5:28.5

Used a  10# wall ball.