“Cayenne” by DB
For Total Max Rounds
3min AMRAP:
10 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55
30 Double Unders or Crossovers or 10 Box Jumps
Rest 1min
3min AMRAP:
10 Sumo Deadlift High Pull
30 Double Unders or Crossovers or 10 Box Jumps
Rest 1min
3min AMRAP:
10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
30 Double Unders or Crossovers or 10 Box Jumps
Rest 1min
3min AMRAP:
10 Hang Cleans
30 Double Unders or Crossovers or 10 Box Jumps
Rest 1min
3min AMRAP:
10 Front Squats
30 Double Unders or Crossovers or 10 Box Jumps
Box Heights = 24/20” MRX 20/18”
Core Development
2×15 Hip Extensions
2×30 Dumbbell/Kettlebell Pullovers or 2x15cal Ski Erg
2×15 Evil Wheels
