3 rounds of:
200 RUN
15 KBS 53/35
10 Pull ups
5 shoulder to overhead 75/55 (RX+=95/65)
** take a 2 minute rest then start 3 rounds of:
50 jump rope / DU
250/200 m row
20 lunge walk steps
15 V-UPS (MODIFY TO ALTERNATING)
5 thrusters 75/55 (95/65)
9:00-9:20 work to a heavy complex of:
1 Power clean from ground +
1 Hanging power clean +
1 Push press/jerk +
1 Split jerk
0:00-9:00
4 wall walks (rx+=5)
12 WBS (RX+=11/10 ft target)
10:00-19:00
5 single DB H.P.Snatch PER ARM 35/25 (50/35)
5 Burpee box jumps (full extension on top)
20:00-29:00
3-5 skill level pull ups/c2b/bar mu
4 TTB
3 pull ups
30:00-40:00
One- 3 rounds of 1 dead, 1 HPC, 1 THRUSTER, 1 BACK THRUSTER 115/85 (135/100)… (FINISH THE MOVEMENTS)
One – running 200
One- resting
XFCandVBBC 