For total time
Run 200m
15 Burpees
15 Thrusters @ 95#/65#
15 Box-jumps 30""/24""
rest exactly 1:00
Run 300m
20 burpees
20 thrusters @ 95#/65#
20 Box-jumps 30""/24""
rest exactly 1:00
Run 400m
25 burpees
25 thrusters
25 box-jumps 30""/24""
Extra Credit
3 sets
10 DB lateral raise+front raise
30 banded tricep pushdowns
Plank on elbows 60 seconds "
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne