Big effort at the 9:30, no one dropped that WB for the entire min. Nasty one. Finishing off with a burner, have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worm/Light DB Press/Supinated bar hang then 1 min jog

B) Every 2:00 min x 6 sets

Push Press+Push Jerk+Split Jerk


1st-10 half kneeling KB press 5/arm

2nd-35 Sec Row

C) “The Machete”

Running Clock

3 Rounds

1 Min Shoulder to Overhead 95/65 (Fitness DB)

1 Min Pull-ups (Ring Rows)

1 Min Medball Cleans 20/14

1 Min Kettlebell Swings 53/35

1 Min Assault for Cal

1 Min Rest