400m run 50 KBS 53/35 400m run 50 KBHP 53/35 400m run 50 burpees
3 Rounds: 21 pull ups 15 HSPU 9 Hang Clean and Jerks 135/95
Fire 5 6 Rounds: 200m sb carry 100/75 6 devil press 50/35 6 sb step ups 100/75 to 24/20” 6 .....
Every :90 x 5 M1: 25 wall balls M2: 3-5 Unbroken Ring MUs
6 rounds: 200m run 10 inchworms (with push up) TC 16
3 rounds for time: 10 Deadlifts 315/225 30 Air squats 750m row
AMRAP 12: 8 Barbell FR box step ups 95/65 12 Sit ups
Fire 4 1-10 Clusters 115/85 2-20 Hand Release Push ups *20 Dubs between each set of cluster and HRPU
40-30-20-10 Back Squats 75/55 KBS 53/35
15-12-9 Burpee HSPU *100’ HSW between sets TC 12
Fire 3 10 rounds: 5 Sandbag Squats 100/75 3 Sandbag over the Shoulder 100/75 1 Rope Climb
4 rounds: 400m run 20 Box jump overs 24/20 15 Dual KB snatch 35/26 20 Steps Dual KB FR walking .....
