21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
21 minute time Cap -
50-calorie row
50 box jump overs, 24 / 20 in.
50 deadlifts, 180 / 125 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 125 lb.
50 box jump overs, 24 / 20 in.
50-calorie row
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs