General Warm-up
Then…
10min. to get as far as possible…
5-5-5-5-5
Devil Press 50/35
10-20-30-40-50
Wall Balls 20/14
THEN…
Back squat @ 20X1
3 reps @ 75% x 2 set;
3 reps @ 80% x 2 sets;
AMRAP @ 85% x 1 set;
rest 2-3mins between sets
or
5 x 3 BOF
Then..,,
12min. AMRAP:
5 Squat Cleans 95/65
10 Pull-Ups
20 Double Unders
Extra:
30-20-10 Calories on weapon of choice @ High Effort.
Rest the time it takes for each effort.
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