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
A: Bench -
1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%
1 x 8RM
B:3x
400m run
40 lunges
40 empty bar thrusters