A. For time:
100 jumping jacks
90 sec FLR
80 double unders
70 sit-ups
60 sec wall sit
50 walking lunges
400m run
30 plank jacks
20 single leg v-ups
10 burpee broad jumps 6’/4’
Rest 5 min and go back up the list
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See AllFor time w/ a partner Run 400m together 100 Wall ball 30#/20# Run 400m together 80 toes to bar Run 400m together 60 burpees Run 400m together 40 devil press @ 50#/35# per hand Run 400m together
80
For max reps 1 minute clean and jerk @ 135#/95# 1 minute Row cals 1 minute Dual DB step-up 20" box 50#/35# per hand rest 1:00 x4 sets *adjust weights as needed to get at least 10 reps on CJ and Step-u
670
A. 5 rounds for time 28 air squats Run 200m 14 alternating DB snatches @ 50#/35# B. Extra credit: 3 sets Max Banded push-ups in 40 seconds Gorilla row x15 reps plank on elbows 45 seconds rest as neede
740
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