General Warm-up
Then..,
0-6min.
1 Round:
500m/400m Row or 400m Run(to the corner)
25 Barbell Thrusters 45/35
15 Pull-Ups or Ring rows. Rx+ Muscle ups3-6
6-12min.
3 Rounds:
20 Alt. DB Snatches 50/35
60 Double Unders
12-18min.
1 Round:
500m/400m Row or 400m Run
25 Barbell Thrusters 45/35 Rx+ 75/55
15 Pull-Ups or ring rows Rx+ Mu 3-6
18-24min.
3 Rounds:
20 Alt. DB Snatches 50/35
60 Double Unders
24-30min.
1 Round:
500m/400m Row or 400m Run
25 Barbell Thrusters 45/35lb Rx+ 95/65
15 Pull-Ups or ring rows. Rx+ 3-6 MU
Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.
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