Complete 4 rounds of: 400 Meter Run 10 back squats off rack (RX-185/125) (M-150/100)
GI JANE For time: 100 burpee Pull Ups
Complete 2 rounds of: 30 Deadlifts 1 Rope Climb 20 Hang Squat Cleans 1 Rope Climb 10 Shoulder to Overhead 1 Rope Climb (RX-185/125) (M-150/100)
Complete 3 rounds of: 35 Lunge Steps w/ ball overhead 25 Wall-ball Sit Ups 15 Handstand Push Ups 8 Overhead Squats (RX-125/95) (M -85/65)
Complete 4 rounds of: 400 Meter Run 15 Hang Snatches 10 Bar Dips (RX-95/65) (M-75/55)
Complete for time: 800 Meter Farmers Carry (RX-45/30) (M-35/25) Every time you sit them down you must run 800 meters back to your weights.
Complete for time: 800 Meter Run Complete 4 rounds of: 5 Thrusters 10 Toes to Bar 15 Calorie Bike Buy out: 800 M. Run (RX-165/115) (M-135/95)
Complete for time: 21-15-12-9-6-3 reps of: Power Cleans Bar Dips Burpees (No Drop) (RX-95/65) (M-75/55)
Complete 10 rounds of: 10 Deadlifts 8 Hang Cleans 6 Push Presses 4 Pull Ups (RX-95/65) (M-75/55) SIT DOWN/NO DROPPING
Complete for time: 100/90 Calorie Bike 75 Box Jumps 50 Alternating DB Snatches (RX-24/20”) (M-20/18”) (RX-45/30) (M-35/25)