For Time:
400m Run
50 Power Snatch 115/75
50 Power Clean and Jerks 115/75
30 Squat Snatch 115/75
30 Squat Clean and Jerks 115/75
400m Run
TC- 30min
TC- 15min
TT -12 Min
Leg/Int
75/55
Pull Ups
DB Srict Press 35/20
TC – 12min
TT- 8min
RX – 95/65
Leg /Int – 75/55
250m row
10 Dumbbell Thruster
TC – 18 min
TT – 15 min
Leg/INT
20/15
RX
35/20
RX+
50/35
Rest 4:00
TC- 22min
TT – 14min
TC- 35min
10 burpees… 10 burrpes 25 cals…10 burpees 25 cals 50 dubs.. etc
50 Sit Ups
30 Pull Ups
50 Sit ups
Rest 2 mins
RX +
30 GHD Sit Up
20 Muscle Up
30 GHD Sit Up
250m row
10 Dumbbell Thruster
TC – 18 min
TT – 15 min
Leg/INT
20/15
RX
35/20
RX+
50/35
AMRAP 10
50 Double Under
10 Burpee Pull Up
Rest 5:00
TR – 6 rounds
Leg/Int
150 Singles
Burpee Jumping Pull Up
