Choose One

#1
100 Russian KB Swings   53#/35#
* Every time you break, do 5 Burpees.
100 Calories on Assault Bike
* Every time you go below   250/200 Watts, do 5 Burpees.
100 KB Lunge Steps
* Every time you break, do 5 Burpees.
Post time and Burpee total.

 

#2
600m Run
+
21 – 15 – 9
Clean and Jerks   95#/65#
Pull Ups
+
600m Run
+
21 – 15 – 9
Front Squats
Squat Thrust Over Bar
+
600m Run
Post time.

 

#3
10 Deadlifts   225#/155#
20 Push Ups
30 Pull Ups
40 GHD Sit Ups
50 Squats
40 Push Jerks   95#/65#
30 Double Unders
20 Front Rack Lunge Steps
10 Burpees
Post time.