COMPLETE:
A. 3 rds
10 db burpee Deadlifts 70/50’s
20 HSPU 4.5/3” deficit
30 t2b
B. Time:
100/80 cal row
50 burpee box jump overs 24/20
100/80 cal bike (assault or c2) *athletes choice
C. EMOM x 10
Minute 1: 40-50’ HS obstacle course / ramp etc
Minute 2: 25 DU + 5 sandbag over shoulder (ahap)
///
At Home: Min equip
A. 3 rds
10 burpees deadlifts (use any implement)
20 strict hSPU
30 weighted situps
B. Time:
100 cal on machine of choice / option or 1 mile Run
50 burpee jump overs (choose bench, chair, obstacle etc)
100 cal on machine of choice or 1 mile run
///
At Home: NO Equip
A. 3 rds
20 burpees
40 pushups
60 situps
B. Afap
1 mile run
50 squat jumps
1 mile run