1 Round:
500/400m
1 Minute Farmer Carry
:30 Hollow Hold
15 Band Press
Performance:
3 sets:
10 SA Bench Press (R)
10 SA Bench Press (L)
Max Push Ups or Banded Push Ups
Every 2:00 for 6 sets
12/10 Cal Bike
10 Db Hang Clean and Press (35/25)
Fitness:
Strict Press: 5-5-5-5
*Complete :30 Plank Hold on Rings/ Weighted/ Push Up Plank between sets
AMRAP x 15 Minutes
4 DB Thruster
8 Ring Rows
12 V ups/ Tuck Up
20 Jump Rope
Cashout: 3 sets
10 Db Sit Up
20 Db R-Twist
30 Flutters