Prep:
3 Sets:
10 Russian KBS moderate weight
100ft Dual KB Front Rack Walk
10 Walking Lunges
A. Every 90 sec x 5 sets:
5 DB Front Squats 50/35/hand
15-20 UB DU / 20-30 UB Singles
Can go heavier if not doing open workout and can go lighter as needed
B. For Times:
4 Round For Time:
7 DB Hang Power Clean
9 Box Jump Overs 24/20
Fitness: 50/35
Essentials weight 35/20
rest 5min
4 Rounds For Time:
16 Air Squats
8/arm Single Arm DB Push Press (7 Right then 7 Left)
Fitness: 50/35
Essentials weight 35/20
C. 5min Assault Bike or Walk Cooldown
Can practice DU if time permits