50 DU
9 Toes 2 Plate
9 Plate Manmakers 45/25
9 Plate Swings 45/25
75 DUs
15 Toes 2 Plate
15 Plate Manmakers 45/25
15 Plate Swings 45/25
100 DUs
21 Toes 2 Plate
21 Plate Manmakers 45/25
21 Plate Swings 45/25
75 DU
15 Toes 2 Plate
15 Plate Manmakers 45/25
15 Plate Swings 45/25
50 DUs
9 Toes 2 Plate
9 Plate Manmakers 45/25
9 Plate Swings 45/25
FGB
3 Rounds
1 min. Wallballs 20/14
1 min. SDHP 75/55
1 min. Box Jumps 24/20
1 min. Push Press
1 min. Calorie Row
1 min. Rest
Core Finisher
3 Rounds
1 min. Max Push Ups
1 min. Max Hollow Rocks
40 thrusters (75/55)
20 front rack lunges (same weight)
4 -100m sprints
30 thursters (95/65)
15 front rack lunges
3 – 100m suicdes
20 thrusters (115/75)
10 front rack lunges
2 – 100m sprints
10 thrusters (135/85)
5 front rack lunges
1 – 100m sprint
