1.) Mail Room
start each round with 100m Shuttle(10m)
21-15-9
Overhead Squat 115/85lb
Toes to Ring
**Choose one extra credit **
2.) 7 min AMRAP
10m Sled Push 45/25lb
3 Bar Muscle Up
3.) Every 3 minutes for 12 min 3 position Clean Complex @ approx 75% Clean from HH 1 Clean from H 1 Clean & Jerk from F
4.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
