400m run
3 rounds
-5 pull-ups
-7 push-ups
-9 jumping squats
Skill
Skill
30 sec on/30 sec off for 6 minutes
Alternating
-sit-ups
-pistols
Conditioning
AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups
Rest 3 minutes and repeat AMRAP
Conditioning
AMRAP in 7 Minutes -
- 150m Shuttle Run
- 7 Power Cleans (115/75)
- 7 Pull-Ups
Rest 3 minutes and repeat AMRAP
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