Choose One:

#1
5 Rounds
15/12 Calories on Assault Bike
12 Alternating DB Squat Snatches     35#/25#
12 Pull Ups
12 GHD Sit Ups
36 Double Unders
Post time.

 

#2
800m Run
+
21 – 15 – 9
Ball Slams    25#/20#
Toes to Bar
+
800m Run
+
21 – 15 – 9
Hang Squat Cleans    95#/65#
Push Jerks
+
800m Run
Post time.

 

#3
Bench Press   5,5,3.3.1.1
+
Front Squat   3,3,3,3,3
+
2500m Row
Post loads and time.