A) 4 Sets
20 Sec Max Up-Downs
rest 20 sec
20 Sec Max Squat Broad Jump
rest 20 sec
20 Sec Plank Hold
rest 20 sec
B) AMRAP in 8 min of:
Run 400 m
30 Kettlebell Swing (55/35)
Run 400 m
20 Burpee Over Bar
Run 200 m
Max Clean and Jerk (155/105)
rest 8 min, then do:
For Time:
40 Pull-ups
35 Up-Downs
30 Deadlifts (155/105)
25 Toes To Bar
*Score total clean and jerks completed for first part and score time for second part.
C) 3 Sets
DB Lateral Raise + DB Front Raise x8
Bent DB Over Row x12
*Alternate between both movements to equal 1 completed rep.
