For Time: (35min cap)
800m Run/Row or 2km Assault Bike
70 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
60 Pistols (alt) MRX Kettlebell Goblet Squats
50 Box Jumps/Step-ups 24/20” MRX 20/18”
40 Wall Ball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’
30 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55
20 Hang Snatch
10 Overhead Squats
5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise
1 Barbell Burpee Deadlift
Core & Chest Development
1min L-Sit Hold on rings/dip bar/parallettes
20 Dumbbell SeeSaw Bench Press
2min High Plank Hold
20 Dumbbell Flys
