50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 1.5/1 pood
Strength Program:
Warm Up:
3 rounds for time of 10 BJ at 20", 20 push ups, 20 sit-ups
A: Squat 4 X 8 at 60%
B: Bench 3X 5 at 70%
C: Def DL 5 X 5 at 65%
On the 3 mins x 10
8 BBJO at 24/20
6 Squat cleans thrusters at 135lbs/95lbs
4 RMU
The goal is to get the work done for all ten rounds. If you can't finish a round in the allocated time window, take a recovery round and get back in and try and hold on until the tenth round. Good luck!