For total time
Run 400m
+
3 rounds
60 double unders
15 burpees
Rest exactly 2:00
Run 400m
+
3 rounds
15 push press 95/65
30 AB Mat sit-ups
Rest exactly 2:00
Run 400m
+
3 rounds
24 prisoner step-ups 24/20
15 sumo deadlifts high pulls 95/65
EC: 3-4 sets
Side plank 30-45 sec/side
15 Db hammer curls
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-