400m Run
then
3 Rounds of:
5 Pull-ups
10 Push-ups
15 Air-squats
GET STRONG (12 Min)
Bench Press
Every 3:00 for 12:00 10 Reps
GET FIT (14 Min)
AMRAP 14
Climb the Ladder
3 KB Swings 53/35
3 S-KB Box Step Ups 24/20"
3 Burpees
6/6/6, 9/9/9, 12/12/12, etc..
COMPETITORS EXTRA
20 Sandbag Cleans Over Shoulder 150/100
20 Parallette HSPU (or HSPU, or DB Shoulder Press)
200 Double-Unders
12 Min Cap
ATHLETES NOTE:
Don't feel the need to push the bigger sets to be unbroken later in the AMRAP. Most times 2+ smart sets allows you to actually stay in control and move faster overall!