A. 0-8:00 Instruction and Equipment set up
Min 8:00-19:00
– Find a tough complex of 2 push Press + 2 push Jerk + 1 Split Jerk
Min – 22:00-25:00 (3min)
AMRAP
Row Cals
Min – 28:00-33:00 (5min)
AMRAP
4 DB PC
5 Push Ups
6 Box Jump Step Downs (Step ups)
Min 36:00-39:00 (3min)
AMRAP
15 DU (30 Singles)
8 Lunges (4 per side)
Min 42:00-47:00 (5min)
AMRAP
3 burpees
4 Heavy KBS
5 WB
Min 50:00-60:00 – cool Down / Core
4 rounds
1:30 min slow row @60%
:45 weighted plank

B) Armor
18minute AMRAP
25 Cal AD
15 Slams Balls
50ft OH Plate Lunge Walk

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