Growth & Development

A.0-20:00

5 Rounds for Time

15 Kettlebell swings ( at the weight you’ve been using for the testing)

12 bike cals

9 burpee

+

B. 20:00-

5 Rounds for Time

15 slam balls

12 calorie row

9 pull-ups/ ring rows

 

Performance

A. 0-12:00

Max Squat Clean Thruster

+

B. 16:00-

Every 5:00

5 Clean & Jerk 135/95

10 Burpee over Barbell

15/12 Bike cals

x 5 sets

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