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Part 1
5 x 5 Push Jerks
Part 2
10 Front Squats & 1 Push Jerk
9 Front Squats & 2 Push Jerks
8 Front Squats & 3 Push Jerks
7 Front Squats & 4 Push Jerks
6 Front Squats & 5 Push Jerks
5 Front Squats & 6 Push Jerks
4 Front Squats & 7 Push Jerks
3 Front Squats & 8 Push Jerks
2 Front Squats & 9 Push Jerks
1 Front Squat & 10 Push Jerks
4-6 Rounds 10 Dumbbell Farmer Step Up 10 Devil Press 10 Dumbbell Farmer Step Up Rest 1 minute between rounds
PART 1 On a 20 Minute Clock: 30 Seconds Row, Bike, Ski, 30 Seconds REST Part 2 3 Rounds (Rest 30 Sec to 1 Min Between Movements) 10-12 Close Grip Bent Over Row (2 Dumbbells) 8-12 Ring Row Part 3 3 Set
For Time 80 Air Squat 60 V-Up/Leg Raises/Sit ups 40 Push Up 800 Meter Run/2000m Bike 40 Push Up 60 V-Up/Leg Raises/Situps 80 Air Squat