12 RFT solo or 15 RFT with a partner of:
12 Gym width shuttle runs (there and back is 1)
12 lateral burpees over DBs
12 (6 per side) Single arm Hang clean and jerk 50/35
1 Rope Climb
12 RFT solo or 15 RFT with a partner of:
12 Gym width shuttle runs (there and back is 1)
12 lateral burpees over DBs
12 (6 per side) Single arm Hang clean and jerk 50/35
1 Rope Climb
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