warm-up:

3rounds

  • 15 kb swings
  • 10 push-ups
  • 5 pull-ups
  • 1 bear crawl

for time (12min clock)

  • 100 jump ropes
  • 12 burpees
  • 100 jump ropes
  • 10 burpees
  • 100 jump ropes
  • 8 burpees
  • 100 jump ropes
  • 6 burpees

max effort box jumps until clock runs out...

4rounds (5min clock)

  • 200ft db sa oh carry
  • 200ft db goblet carry
  • 20 db thusters
  • 1 lap run
  • 20 hollow rockers


1min rest btw rounds

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