30 Seconds Run in Place
20 Wallballs
30 Seconds Jumping Jacks
10 Strict Pull Ups or Ring Rows
30 Seconds Burpees
GET STRONG (12 Min.)
Pause Front Squats Every 90 seconds for 12 Min.
Set-1: 3, Set-2: 3, Set-3: 2, Set-4: 2, Set-5: 2, Set-6: 1, Set-7: 1, Set-8: 1
Start at 65% of 1Rm w/ 2 Sec. pause in the bottom
*Add weight as the reps drop, if you wish.
GET FIT (20 Min. AMRAP)
4 Bar Muscle Ups or 4 Pull-ups + 4 Dips
12 Pistols or Air Squats
400m Run or 500m Row
COMPETITORS EXTRA (10 Min. AMRAP)
30 Double Unders
10 Push Jerk 155/105
10 Strict Ring-rows
ATHLETES NOTE:
Use a slower decent than normal on the Front Squat so you can sit in the bottom in control. You won't have any bounce on these reps.