Prep
1 round
Row x 300 meters
Hang from bar x 20-30 sec
Goblet squat with Med ball x 12 reps
Dumbbell push press x 8 per arm
Box step ups x 16 reps
Jump rope x 30 sec
Essentials
From 0-10min
For time :
21-15-9
Wall ball
Burpee
*7 min cap
From 10-20min
For time :
Row x 300 meters
Toes to bar x 40 reps
Row x 300 meters
*8 min cap
From 20-30min
3 Rounds for time
Single arm Dumbbell Thruster x 7 reps right arm
Single Unders x 21
Single arm Dumbbell Thruster x 7 reps Left arm
Single under x 21 reps
From 30-40min
10min Amrap
Alternating Dumbbell Power Snatch x 12 reps
Jumping Pull up x 12 reps
Box Jump Over x 12 reps
Fitness:
From 0-10min
For time :
21-15-9
Wall ball 20-10ft/14-9ft
Burpee
*7 min cap
From 10-20min
For time :
Row x 300 meters
Toes to bar x 40 reps
Row x 300 meters
*8 min cap
From 20-30min
3 Rounds for time
Single arm Dumbbell Thruster x 7 reps right arm 50/35
Double Unders x 21
Single arm Dumbbell Thruster x 7 reps Left arm
Double under x 21 reps
From 30-40min
10min Amrap
Alternating Dumbbell Power Snatch x 12 reps 50/35
Pull up x 12 reps
Box Jump Over x 12 reps 24/20