Part A:
60 seconds on 30 seconds off X 8 rounds -
3 RMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WBs
Rest 4 mins
Part B:
90 seconds on 30 seconds off X 4 rounds -
5 RMU
8 Burpee Box Jump over (24" Box)
AMRAP WBs
Part A:
60 seconds on 30 seconds off X 8 rounds -
3 RMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WBs
Rest 4 mins
Part B:
90 seconds on 30 seconds off X 4 rounds -
5 RMU
8 Burpee Box Jump over (24" Box)
AMRAP WBs
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym