5 Burpees
20 Mountain Climbers
5 Burpees
then
2 Rounds of:
10 RDL w/ Empty Bar
30 Plank Hold Shoulder Taps
15 Push Ups
GET STRONG (12 Min)
Deadlift
Every :90 for 12:00 Complete 3 Reps
GET FIT (18 Min)
4 Rounds of:
15/10 Calorie Bike (or Row)
5 Clean and Jerks 185/125
30' HS Walk (or 3 Wall-walks)
1:00 Rest
18 Min Cap
COMPETITORS EXTRA
Row 250/200m x 10 Rest 1:00
Complete negative splits
ATHLETES NOTE:
Sprint the Bike and attack the Barbell. Do what you can to then finish the HS Walk AFAP. Rest a short amount of time and repeat. We expect round times to get longer...