3 Rounds of:
200m Run
6 Kang Squats w/ Plate
6 Ground to OH w/ Plate
GET STRONG (12 Min)
Back Squat
In 6:00 complete 4x4
In 4:00 complete 2x2
In 2:00 complete 1x1
GET FIT (15 Min)
AMRAP 15
9 Front Squats 115/75
12 Shoulder to OH 115/75
15 Chest to Bar Pull Ups
Rest :60
COMPETITORS EXTRA
Every 5:00 for 20:00
25/15 Calories on AAB
:60 Wallsit
accumulate :60 in as many sets as it takes
ATHLETES NOTE:
With the built in rest you need to move with a purpose on these 3 movements. Transitions should be swift. Chalk up only during rest periods.