A) Every 3mins x5 rounds:
16 Db/kb walking lunges
1 Push press
2 Push jerks
3 Split jerks
(unbroken complex)
–
B) 4min Cap:
50/40 Cal row
25 Thrusters – up to 43/29kg
Max lateral burpees
-Rest 2mins-
4min Cap:
400m Run
25 Deadlifts – up to 101/83kg
Max lateral burpees
-Rest 2mins-
4min Cap:
30/24 Cal assault bike (36/30 air dyne)
25 Shoulder to overhead – up to 61/43kg
Max lateral burpees
-Rest 2mins-
2min AMRAP:
Squat clean + jerks – up to 70/52kg
(squat clean thrusters are allowed)
