10min AMRAP @ 75% effort
100 meter run
Gym Length Duck Walk
15sec Top of Ring Dip Hold
15sec Bottom of Ring Dip Hold
A: Triple Broad Jump in 3 attempts build to a max distance – 3 consecutive broad jumps touch & go.
B: Power Clean + Hang Power Clean + Front Squat in 4 sets build to a tough complex; rest 2 min b/t sets
C: Deadlift 3,3,3,3; rest 2 mins between sets. Double Over hand grip, no touch and go reps.
D: 3 Rounds For Time
20 KBS Unbroken – must be unbroken to move forward
20 Sit Ups
15 Pull Up