For Time:
Buy-In: 60 Wall Balls (20/14)
3 Rounds:
19 Calorie Row
87 Double-unders
7 Strict Pull-ups
Cash-Out: 60 Wall Balls (20/14)
1. Overhead Complex
Build to a Heavy:
1 Push Press + 2 Push Jerks + 3 Split Jerks
2. Barbell Cycling
On the Minute x 5
6 Hang Squat Cleans + 2 Push Jerks
5 Hang Squat Cleans + 3 Push Jerks
4 Hang Squat Cleans + 4 Push Jerks
3 Hang Squat Cleans + 5 Push Jerks
2 Hang Squat Cleans + 6 Push Jerks
Barbell: (185/135)
3. Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash Out: 1,200 Meter Row
4. Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
10 Glute Ham Raises + 15 Hip and Back Extensions
