Part A
For Time @ Tough Effort:
15 Box Jump Step Down 24/20"
20/15 Cal Row or 15/10 Cal bike
30 Single Arm KB Thruster (15/arm) 53/35lbs
30 Single Arm KB Snatch (15/arm) 53/35lbs
20/15 Cal Row or 15/10 Cal bike
15 Box Jump Step Down 24/20"
*7min Time Cap
Rest 5 min
Part B
Every 5mins x 4 Sets Complete the following:
22 KB/DB Suitcase Walking Lunge (total)
25 weighted sit ups (weight behind head if able to use) 15-20/10-15#
12 KB/DB Deadlifts 70/53
8 Burpee Over Rower Lateral or DBs
18/15 Cal Row or 13/11 cal bike
*rest the remainder of the time before the next 5 min time period