Part A:
5 minute AMRAP
50 M sprint
5 HDST (8" deficit/flush)
REST 5 minutes
Part B:
7 Minute AMPRAP
20 WB 20/16
then perform the following complex 4 times
1 squat clean, 4 steps of lunge (alternating), 1 push press 135/95
Part A:
5 minute AMRAP
50 M sprint
5 HDST (8" deficit/flush)
REST 5 minutes
Part B:
7 Minute AMPRAP
20 WB 20/16
then perform the following complex 4 times
1 squat clean, 4 steps of lunge (alternating), 1 push press 135/95
1:30 On 1:30 off X 10
12 KBs 32kgs/24kgs
8 Burpees BJO 24"/20"
6 BM
*AMRAP and pick up where you left off.