Odd Rounds Run 200 m With the time remaining in 2 min., perform: DB Slams (12/7.5 kg.) Even Rounds Run 100 m with Dumbell With the time remaining in 2 min., perform: Goblet Squats with Dumbell 3 Rounds Partially Loaded Odd Rounds Run 200 m With the time remaining in 2 min., perform: DB Slams (17.5/1...
21-15-9 Alt. DB Power Snatches (25/17.5 kg.) 42-30-18 Wall Balls (9/5 kg.)
50 Air Squats 45-sec. Bottom Squat Hold 35 Ring Dips 30-sec. Top of Ring Dip Hold 25 Alt. Pistols 20-sec. Bottom of Pistol Hold (each side)
1 min. Cal. Bike 1 min. KB Swings (24/16 kg) 1 min. Alt. DB Push Presses (17.5/10 kg.) 1 min. Rest 5 Rounds
Partner Workout: P1 Performs: 200-m Single-arm Farmer’s Carry (100 m. R + 100 m. L) P2 Performs: Single DB Thruster (switch arms as needed) Switch 3 Rounds each. Straight into: P1 Performs: 50-m DB Walking Lunges P2 Performs: Jumping Pull-ups Switch 3 Rounds each DB: 22.5/15 kg.
