6 AMRAP
10 Supermans
200m Jog
10 Cossack Squats
10 Kettlebell Swings
Every 1:30 minutes perform:
Set 1- 3 reps @50-55%
Set 2- 1 reps @65%
Set 3- 1 reps @75%
Set 4- 1 reps @80%
Set 5- 1 reps @85%
Set 6- 1 reps @95%
Set 7- 1 reps @95+%
Every 3 minutes perform one round:
R1-
4 Burpee Shuttle Runs (15 ft down and back = 1)
4 Barbell Complex 135/75 lbs
4 Burpee Shuttle Runs (15 ft down and back = 1)
R2-
4 Burpee Shuttle Runs (15 ft down and back = 1)
3 Barbell Complex 155/85 lbs
4 Burpee Shuttle Runs (15 ft down and back = 1)
R3-
4 Burpee Shuttle Runs (15 ft down and back = 1)
2 Barbell Complex 175/95 lbs
4 Burpee Shuttle Runs (15 ft down and back = 1)
R4-
4 Burpee Shuttle Runs (15 ft down and back = 1)
1 Barbell Complex 195/105 lbs
4 Burpee Shuttle Runs (15 ft down and back = 1)
Time Cap/Round 1:30 min.
*Burpee Shuttle Run: Down and Back =1, Perform a burpee instead of touching the floor, no burpee at the start or end of each sequence. (7 burpees for each 4 shuttle run sequence)
*Barbell Complex= 1 Power Clean + 1 Push Jerk + 2 Back Squats
Rx+:
(185/205/225/245)/(105/115/135/155) lbs