1:00 WORK
1:00 REST
5 HANG CLEAN AND JERK(UNBROKEN)
MAX BURPEE IN REMAINING TIME
1:00 WORK
1:00 REST
5 CLEAN AND JERK(115/75)(UNBROKEN)
MAX BAR FACING BURPEE IN REMAINING TIME
1:00 WORK
1:00 REST
5 CLEAN AND JERK(135/95)(UNBROKEN)
MAX BAR FACING BURPEE IN REMAINING TIME
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
ODD: 5 CALORIE ROW
EVEN: 5 BURPEES
ODD: 10/8 CALORIE ROW
EVEN 10 BURPEES
Odd: 15/12 Calorie Row
Even: 15 Burpees
5 WALL BALLS
3 PLATE JUMP
1 BANDED PULL UP OR RING ROW
800M RUN
5 ROUNDS
5 WALL BALL
3 PLATE JUMP
1 BANDED PULL UP OR RING ROW
5 WALL BALLS(20/14)
3 BOX JUMP(24/20)
1 STRICT PULL UP OR 2 BOX BAR MUSCLE UP
1 MILE RUN
10 ROUNDS
5 WALL BALL(20/14)
3 BOX JUMP(24/20)
1 STRICT PULL UP OR 2 BOX BAR MUSCLE UP
5 WALL BALLS(20/14)
3 BOX JUMP(30/24)
1 BAR MUSCLE UP
1 MILE RUN
10 ROUNDS
5 WALL BALL(20/14)
3 BOX JUMP(30/24)
1 BAR MUSCLE UP