Warm Up: 2 Rounds:
Against a 2:00 Clock
12/9 cal Bike
AMRAP: Hollow Rocks/ Holds or Flutter With Remaining Time
*rest one minute between rounds
Performance: 10 Min AMRAP:
3 Power Clean and Press (135/95)
6 H.R. Pushups
9 Box Jumps
*Rest 3 Minutes*
and then..
For Time:
12 - 24 - 36 - 48
Wall Balls
Run *100m,200m,400m,800m between sets
Fitness:
3 Sets for quality:
12 Db Bench press
:30 Farmers Carry
15 Tricep Pull down
Helen
3 Rounds
400m
21 Kb Swings
12 Pull UPs
*scale to band/ Jump pull ups or lat pull down*