400 M Run
15 DB snatches
10 Pull ups
3 rounds for time:
Strength:
Push press-As many reps as possible in 2 minutes.
Rest 2 minutes between rounds.
3 rounds for reps.
Cash out: Prowler push 4 x 25 yards
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12:56 (30 lbs DB)
12:04 (25 lbs DB)
12:19 (20 lbs DB)
box jumps 7 30 inch 8 34 inch
power cleans 20 95lbs 10 100lbs
3 burpees
5 box jumps
7 KB swings
100 meter sprint
8 rounds for slowest & fastest time
Slowest: 1:05
Fastest: :52