Part A:
15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM
Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.
Part A:
15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM
Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.