On the 3:00 X 6 cycles -
15 thrusters at 95/65, 12 C2B, 9 Bar Hop burpees
After 6 cycles set rest for 5 minutes
then repeat the same sequence for 4 more cycles.
On the 3:00 X 6 cycles -
15 thrusters at 95/65, 12 C2B, 9 Bar Hop burpees
After 6 cycles set rest for 5 minutes
then repeat the same sequence for 4 more cycles.
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym