In Teams of 3:
1200 Meter Run
120 KB Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step Overs with Dumbbells
30 Clean & Jerks #185/#125
1200 Meter Run
120 KB Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step Overs with Dumbbells
30 Clean & Jerks #185/#125
1200 Meter Run
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
6 Rounds
Run 200M
15 Wall Balls
10 Push Press #95/#65
15 Sit Ups
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A.1 Front Rack Lunge – 12, 12, 12, 12
A.2
3 Rounds
Row 500M
7 Strict Chin Ups
5 Bear Complex #115/#80
A.3
5 x 1:00 Minute Planks
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A.1 Hang Power Snatch – 2, 2, 2, 2, 2
A.2
15 KB Swings, 15 Toes 2 Bar *AHAP
10 KB Swings, 10 Toes 2 Bar
5 KB Swings, 5 Toes 2 Bar
800 Meter Plate Run #45/#25
5 KB Swings, 5 Toes 2 Bar
10 KB Swings, 10 Toes 2 Bar
15 KB Swings, 15 Toes 2 Bar
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A.1 Pendlay Barbell Row – 8, 8, 8, 8
A.2
3 Minute AMRAP
21 Calorie Row
21 Lateral Burpees over Rower
Max Thrusters #75/#55
Rest 3:00 Minutes
3 Minute AMRAP
18 Calorie Row
18 Lateral Burpees over Rower
Max Thrusters #95/#75
Rest 3:00 Minutes
3:00 Minute AMRAP
15 Calorie Row
15 Lateral Burpees over Rower
Max Thrusters #135/#95
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