2 min on 1 min off - X 3 rounds -
16 DB Snatch alternating hands 70/50
10 Burpees BBJ 24/20"
AMRAP WBs
Rest 4 mins
2 min on 1 min off - X 3 rounds -
30/24 Cal Row
AMRAP Single arm OH DB lunge
2 min on 1 min off - X 3 rounds -
16 DB Snatch alternating hands 70/50
10 Burpees BBJ 24/20"
AMRAP WBs
Rest 4 mins
2 min on 1 min off - X 3 rounds -
30/24 Cal Row
AMRAP Single arm OH DB lunge
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