Squat Clean Thruster
Burpee Step Over the Barbell
Synchro. DB Cluster + synchro. Burpees over DB
10 Burpees to Target
20 TTB
30 Cal Echo Bike
40 SA DB Snatches (Arm 1)
50 DU’s
60 DB walk. Lunges
800m Run
60 DB walk. Lunges
50 DU’s
40 SA DB Snatches (Arm 2)
30 Cal Echo Bike
20 TTB
10 Burpees to Target
400 m run
50 WB (14/10 lbs)
400 m run
200 m Farmers Carry (2x16/12 kg)
400 m run
50 AKBS (16/12 kg)
4 sets 5 min on // 2 min off
1. AMRAP5
2 Wallwalks
4 T2B
8 russian KBS (24/16)
2.
40 Airsquats
30 Jumping Airsquats
20 A-Jumps (6")
ME Cal Row in the remaining time
Go with a moderate - fast pace that you can sutsain in the second round with less than 10% Drop off in reps