1:00 Wall Sit
Then
2 Rounds of:
10 Kang Squats
15 Push Ups
10 Kipping Knee Raise
GET STRONG (12 Min)
Back Squat
Every 3:00 for 12:00 Complete a set of 10
*pick your weight
GET FIT (12 Min)
25 Bar Facing Burpees
-then-
4 Rounds of:
10 Thrusters 115/75
12 Toes to Bar
-then-
25 Bar Facing Burpees
12 Min Cap
COMPETITORS EXTRA
3 Rounds of:
30 KB Swings 70/53
30/24 Calorie Row
12 Min Cap
ATHLETES NOTE:
It would be one thing to take on the 4 rounds on its own, it's entirely different when starting with a big set of Burpees. First set of Thrusters should be unbroken, if you cannot do that you've gone too heavy.