3x800m run
Start a new set every 7 minutes
Complete for time:
6 rope climbs
12 ring muscle ups
15 bar muscle ups
Rest 5 minutes
Complete for time:
65 wallballs
Complete 2 rounds for max reps/calories:
3 minutes of max clean and jerks (115/75#)
Rest 3 minutes
3 minutes of max bike/rower calories
Rest 3 minutes
Back squat
5-5-5-5-5
Complete 10 rounds for time, with a partner:
8 strict HSPU
10 hang power snatch (95/65#)
12 bar facing burpees
Partners alternate rounds.
22 minute ARMAP
100m DB suitcase carry
12 single DB box step overs (24/20")
12 single arm DB alternating lunge
Switch arms each round
Rx: 50/35#
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