Complete 6 rounds for time:
24 air squats
24 push-ups
24 walking lunges
400m run
Complete 2 rounds:
AMRAP 3:
10 Alternating DB snatches (50/35#)
10 pull-ups
AMRAP 3:
Freestanding handstand hold
Rest 2 minute between AMRAP's
Complete for load:
Front squat
3-3-3-3-3
Complete 5 rounds, each for time:
30/24 calorie bike
or
40/32 calorie row
Start a new round every 4 minutes.
AMRAP 18:
21-15-9
Burpee box jumps (24/20")
7-5-3
Ring muscle ups
At the 9 minute mark, complete a 400m sandbag carry.
After the set of 9/3 is completed, start over at 21/7.
Complete for load:
Split Jerk
1-1-1-1-1-1
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