On the 4 minutes x 8 rounds:
4 strict MU/MU
12 KBS 2/1.5
24 WB
48 DU
On the 4 minutes x 8 rounds:
4 strict MU/MU
12 KBS 2/1.5
24 WB
48 DU
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.