Warm-Up
A) 2 Rounds:
20 Cal Row
20 Sit-Ups
20 Ring Rows
B) 3 Rounds:
200m Run
10 GHD Sit-Ups
20 Double-Unders
Workout
0:00-10:00
1000m Row
50 Thrusters, with an empty bar
30 Pull-Ups
10:00-20:00
1 Mile Run
20:00 -30:00
15 Power Snatches, 135#/95#
15 Clean and Jerks, 135#95#
Max Burpees Over the Bar! Until the time is reached.
Workout Tip
You should have rest in between the first and second sections, scale as needed to have rest. The last station, your score will be the total amount of burpees completed until the clock has hit “30:00”.