Growth & Development

A. 3 rounds for time

400m run

20 wall balls / Goblet squats

+ 2:00 rest between sets

B.  3 Rounds for time

15 DB dead lift 50/35 ++

15 Burpees

+ 2:00 rest between sets

C. 3 Rounds for time

21 KBS

250 m Row

+ 2:00 rest between sets

 

Performance

A. 3 rounds for time

400m run

15 OHS 95/65

+ 2:00 rest between sets

B.  3 rounds for time

12 Dead lift 185/135

12 Barfacing burpee

+ 2:00 rest between sets

C. 3 rounds for time

21 DB Front rack squat 50/35#

21 box jump 30/24′ (if possible)

+ 2:00 rest between sets

 

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