A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
A: Core Prep
3x
20 Starfish 20 V-ups 30 Flutter kicks
B:For time:
3 RFT of
12 Push Jerks at 135lbs/95lbs
9 Front squats
12 C2Bs
C: Accessory work:
- Single are heavy DB rows 3x15
- Bicep curls - 4 x20 with empty barbell"
On the 12 minutes x 4!
Run 500m
Farmer carry 160 feet 2x 32kgs/24kgs
Run 500m
160 feet of burpee broad jumps
Run 200m
*Score each round separately