5 rounds of : 60 seconds on 60 seconds off -
12 DB thrusters 50/35
12 DB front rack lunges
AMRAP Burpees over the DBs
Rest 3 minutes T
hen 5 rounds of 60 seconds on 60 seconds off -
6 BM 18 WBs
AMRAP Burpees over the DBs
5 rounds of : 60 seconds on 60 seconds off -
12 DB thrusters 50/35
12 DB front rack lunges
AMRAP Burpees over the DBs
Rest 3 minutes T
hen 5 rounds of 60 seconds on 60 seconds off -
6 BM 18 WBs
AMRAP Burpees over the DBs
Every 6 minutes x 6
5 Bench press at 80%
5 deadlifts at 80%
One set of strict pull ups (please use a band if set is less than 8)