2 Rounds of:
250m Row
12 Kang Squats
6 Strict Pull Ups
GET STRONG (10 Min)
Back Squat
In 10:00 Complete: 10-10-10
Finish with a challenging set
GET FIT (12 Min)
Every 3:00 for 12:00
25 Wallballs 20/14
20 Pull Ups
Max Burpee Box Jumps in remaining time 24/20
COMPETITORS EXTRA
10 Rounds
100m Run
(10-9-8...3-2-1 reps of)
Power Snatch 95/65 (100m Run/10 PS, 100m Run/9 PS, etc)
10 Min Cap
ATHLETES NOTE:
The goal should be to have around :45 to 1:00 of time to consistently chip away at the Burpees. If this seems questionable, consider knocking off a few reps on the first two movements to get it done.