1:15 on 45sec off off x3
Rest 2:00 mins
x 4 cycles (So yes 12 rounds total)
Cycle 1 and 3 - 56 DU, 14 DB Push Press 50/35, AMRAP lunges,
Cycle 1 and 4 - 7 MU, 14 DB front squats, AMRAP lunges
1:15 on 45sec off off x3
Rest 2:00 mins
x 4 cycles (So yes 12 rounds total)
Cycle 1 and 3 - 56 DU, 14 DB Push Press 50/35, AMRAP lunges,
Cycle 1 and 4 - 7 MU, 14 DB front squats, AMRAP lunges
On the 10 minutes x 3
Part A:
3 RDS
20 BJO at 24"/20"
10 One Arm Devil Press 50/35
1 Rope Climb
Part B:
2 RDS of
30 BJO at 24"/20"
15 One Arm Devil Press 50/35
2 Rope Climbs
Part C:
1 RDS of
30 One Arm Devil Press 50/35
3 Rope Climbs
AMRAP BJO 24"/20"
*Until the 6 minute mark