3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
3-6-9-12 reps of:
Front squats
Muscle-ups
Time cap: 15 minutes
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)
At the 20 minute mark
1 mile run
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