3 min Work / rest 2 min / 6 min Work / Rest 3 min / 9 Min Work
40 Double Unders
20 Ball Slams
10 Swings
5 Wall Walks
(start from the beginning after each rest)
3-Push Jerk + 2 Split Jerk (5 sets)
Perform 3 Push Jerks + 2 Split Jerks from Rack
Metcon (Time)
15-12-9-6
Weighted Sit Ups (20/15)
Deadlifts (225/155)
Over the Bar Burpees
25 min AMRAP
400 m Run
5 clapping pushups/10 wall balls/15 split jumps
400 m Run
5 clapping pushups/10 wall balls/15 split jumps x 2
400m Run
5 clapping pushups/10 wall balls/15 split jumps x 3
(so add a round of 5 clapping pushups/10 wall balls/15 split jumps with the completion of each 400m run)
Score is rounds + reps with the run counting as one rep.
