WARM UP 2-3 Rds
RUN 100 m
8 Ring Row
10 Jumping Squats
10 Shot Guns (Crunch to hallow body)
Strict Pull Up Ladder (In a team of 2, 3 or 4 or more!)
*Start with everyone doing 1 rep, then everyone does 2 reps, then 3, etc all the way up until you cannot complete the reps in one set!
Hang Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 16 mins of:
KBS 50/35 lbs, 7 mins
Rest 2 mins
DU , 7 mins