3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb
Rest 3 minutes
2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs
Rest 3 minutes
1 RD of
800m run
30 One Arm Devil Press
4 rope climbs
3 RDS
200m run
10 One Arm Devil Press 50/35
1 Rope Climb
Rest 3 minutes
2 RDS of
400M run
15 One Arm Devil Press 50/35
2 Rope Climbs
Rest 3 minutes
1 RD of
800m run
30 One Arm Devil Press
4 rope climbs
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