1:00 Med Ball Cleans
:30 Dead Hang from Pull-up Bar
1:00 Russian Twists
:30 Chin Over Bar Hold (or Ring Row Hold)
1:00 Wallballs
GET STRONG (15 Min)
Front Squat
In 15:00 complete the following sets 5-5-3-3-1-1
GET FIT (14 Min)
AMRAP 4
100m Run
20 Wallballs 20/14 10'
20 Pull Ups
20 Overhead Squats 95/65
-Rest 2:00-
AMRAP 8
100m Run
20 Wallballs 20/14 10'
20 Pull Ups
20 Overhead Squats 95/65
COMPETITORS EXTRA
Row 1000/850m x 4
Rest 2:00
Complete negative splits
ATHLETES NOTE:
Start at the beginning on both AMRAPs. Finish at least 1 round on the first, and hopefully 2 rounds+ on the second.