A: Every 30 sec x 20
1 Full clean at 75%
B: 10 RFT of:
4 ring muscle-ups
8-cal. row
12 wall-ball
A: Every 30 sec x 20
1 Full clean at 75%
B: 10 RFT of:
4 ring muscle-ups
8-cal. row
12 wall-ball
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