y
For time
Run 200m
30 Kb swings @ 70#/53#
Run 200m
30 Box-jumps 24″/20″
Run 200m
30 burpees
Run 200m
30 box-jumps
Run 200m
30 kb swings
Run 200m
+
3 sets for quality
15 DB bicep curls
15 kb overhead tricep extensions
Essentials
A. Take 12 min to complete the following for 3 set:
A1. Half kneeling single arm shoulder press x 8-10/arm
A2. Pendlay row x10-12
A3. wtd FLR X 30-45sec
B. 12 min AMRAP
Row or Bike 12/9 cal
8 handstand push-ups off box or DB push press
4 single arm devils press