3 rounds:
30s bar-facing burpees @ 85-90%
30s thrusters (45/35) @ 50%
30s bar-facing burpees @ 80-85%
30s thrusters (45/35) @ 50%
1 min assault bike @ 50%
+
(Rest 3-5 min)
+
3 rounds:
30s power snatches (75/55) @ 85-90%
30s single-unders @ 50%
30s power snatches (75/55) @ 80-85%
30s single-unders @ 50%
1 min assault bike @ 50%
+
(Rest 3-5 min)
+
3 rounds:
30s power cleans (115/75) @ 85-90%
30s step-ups, alternating (24″/20”) @ 50%
30s power cleans (115/75) @ 80-85%
30s step-ups, alternating (24″/20”) @ 50%
1 min assault bike @ 50%
+
(Rest 10-15 min – 1 min assault bike intervals @ 50% during rest)
+
10 min AMRAP:
1 legless rope climb
2 wall climbs
3/arm single-arm Russian KB swings (88/70)