Warm-Up
A) Every 4 Minutes x 3 Rounds:
200m Run
10 Pull-Ups,
10 Empty Bar Deadlifts, 20”
B) 4 Rounds:
4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6/6 Kettlebell Windmill
Workout
Capacity
3 Rounds:
Alternating each station in order, 1 min on / 1 min off:
Burpees
Power Snatch, 75#/55#
Box Jump, 24”/20”
Thrusters, 75#/55#
Chest-to-Bar Pull-Ups
Workout Tip
Start with Burpees and move through in order, and start over for a total of 3 complete rounds. Scale load and movements to be able to complete a min of 8 repetitions each round.