Choose One:

#1
AMRAP in 12 minutes
3 – 6 – 9 – 12 – 15….
Calorie Row
Thrusters  95#/65#
Pull Ups
– Rest 3 minutes –
AMRAP in 12 minutes
3 – 6 – 9 – 12 – 15…..
Calories on Assault Bike
Front Squats
Burpees
Post rep total for each.

 

#2

1200m Run
30 Power Snatches 95#/65#
30 Box Jumps  20″
1000m Run
30 Hang Squat Cleans
30 Pull Ups
800m Run
30 Burpee Deadlifts  115#/85#
30 GHD Sit Ups
Post time.

#3

3 Rounds
50 Double Unders
40 Sit Ups
30 Wall Ball  20#/14#
20 Pull Ups
10 Burpees
Post time.