A: "For time:
24 Burpee Box Jump Overs 24"/20"
21 Wall Balls
18 Overhead Squats 135/95
21 Burpee Box Jump Overs
18 Wall Balls
15 Overhead Squats
18 Burpee Box Jump Overs
15 Wall Balls
12 Overhead Squats"
B: Seated DB shoulder press 4x8.
C: Bicep curls and tricep extension also 4 x8.
D: Chest flies and chest press 4x8.
Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"