Hang Power Cleans 115/75
Wall Balls 20/14
Cals on the Assault Bike or Rower
Cals on the Assault Bike or Rower (if possible switch from what you did in the last part)
*If you finish… Rest 3min. And start back on the first section with 21-15-9 reps. No rest and straight into the second part at 21-15-9 also.
Idk if anyone will actually get that far, but just incase you’re flying…
35min. running clock…
50 Cal Bike
50 Burpee Deadlifts 70/50/35s
50 Cal Row
50 Burpee Box Jumps 24/20″
50 30 ft Shuttle Sprints
50 Burpee Pull-Ups
200 Russian Twists with 35/20lb DB
Optional: Swap out the russian twists at the end for a movement you don’t do very often. GHDs, sandbag over shoulder, whatever gets you excited 😉
Work until the 35min. mark if you decide to switch things up.