5/12/2025
3 rounds for time
Run 400m
30 Wall ball 20#/14#
20 burpees
10 Power Cleans @ 185#/125#
*27 minute time cap
Essentials
A. Take 12-15 minutes to complete 3-4 sets of the following:
A1. DB floor press w/ glute bridge @ 2020 x12-15 reps
A2. weighted plank on elbows 30-40 seconds
A3. Pendlay row x10-12 reps
B. 9 minute AMRAP
40 single unders
12 ab-mat-ups
9 kettlebell swings