A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3
B: For time 40 Back Rack lunge 135/95 40 ring dips
30 front rack lunge 135/95 30 C2Bs
20 OH Lunge 135/95 20 Ring MU
A: 1 min plank 20 knee tucks 20 V-ups Rest 1 minutes x3
B: For time 40 Back Rack lunge 135/95 40 ring dips
30 front rack lunge 135/95 30 C2Bs
20 OH Lunge 135/95 20 Ring MU
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back