On the 3 minutes
x 4
Rest 4 minutes and complete another 4 rounds in reverse order
6/4 MU
6 Front squats 185/125
6 Jerks 185/125
6 bar hop burpees
On the 3 minutes
x 4
Rest 4 minutes and complete another 4 rounds in reverse order
6/4 MU
6 Front squats 185/125
6 Jerks 185/125
6 bar hop burpees
On an 8-minute clock for 3 rounds, complete:
1000/800m row
15 lateral burpees over the rower
30 wall-ball shots
Rest with any remaining time in the interval.
14-lb medicine ball to a 9-foot target
20-lb medicine ball to a 10-foot target