2 Rounds of:
200m Run
5 Wall Climbs
10 Alternating V Ups (5/side)
15 Wallballs
GET POWERFUL (12 Min)
Jerk
Every 2:00 for 12:00 Complete one set 3-3-3-2-2-2
GET FIT (18 Min)
For Time
400m Run
60 Wallballs 20/14
400m Run
50 AB Mat Sit Ups
400m Run
40 Single DB Box Step Overs 24/20" 50/35s
400m Run
18 Min Cap
COMPETITORS EXTRA
AMRAP 8
Climb the Ladder
1 Squat Cleans 225/155
5 Bar Muscle Ups
*Squat increases 1 rep each round (2/5, 3/5, 4/5, etc...)
*Muscle Up stays at 5 reps every round.
ATHLETES NOTE:
You'll pick two paces for this workout, the 400s and the way you attack big sets on the "in-gym" movements. They don't have to be the same...