25 min AMRAP
Complete 30 sit ups and 30 Toes to DB (one dumbbell) at the 0, 5, 10, 15, and 20 min marks
10 DB Thrusters (55/35)
10 Pull Ups
Push Press
3-3-3-3-3
Complete 4 rounds
Sub 1:45 400m Run
50 unbroken double unders
Athlete decides on their own rest.
If you go over the time limit on the 400m or if they trip on the DU, they will have to repeat the run or DU until he or she comes in under the time cap or gets the 50 unbroken.
50 Air squats
25 SDHP (95/65)
40 Lunges
20 Power Cleans (95/65)
30 Push Ups
15 Back Squats (95/65)
20 Split Jumps (each leg)
10 Bear Complexes (clean, front squat, press, back squat, rear press)
20 Split Jumps (each leg)
15 Back Squats
30 Push Ups
20 Power Cleans
40 Lunges
25 SDHP
50 Air Squats
