500m Row
100 Jump Rope Singles
-then-
3 Rounds of:
5 Goblet Squats w/ 3 sec. pause in bottom
10 Push Ups
GET STRONG (10-Min)
Front Squat: in 10 min. establish a 1RM (from rack)
GET FIT (18-Min Cap)
3 3-Minute Rounds of:
8 Box Jumps 24/20"
6 HSPU (or DB Shoulder Press)
Then with what remains of the 3-minutes
Max Front Squats in remaining time
-Rest 3 Min- (change weight during rest time)
Rnd 1-135/95, Rnd 2-155/105, Rnd 3-185/125
COMPETITORS EXTRA
20 Minute EMOM
Min 1 - Double-Unders
Min 2 - Bike or Row for Calories
Min 3 - Sandbag Over Shoulder 150/100
Min 4 Rest
Continue to rotate through the stations for 20:00