July 24, 2019

GROUP WARMUP
2 sets -
:30 air bike
5 burpees
5 hang power cleans
5 thrusters

MIXED MODAL TEST
3 rounds for time of:
15/12 Calorie bike erg
12 Bar-facing burpees
9 Hang power clean RX 135/95; INTERMEDIATE 115/75; M55+105/65
7 Thruster

ALTERNATE TEST
3 rounds for time of:
12 Calorie bikr erg
10 Burpees
7 Dumbbell hang power clean
5 Dumbbell thruster

KETTLEBELL WORK
3 sets -
5 each arm kettlebell snatch (right & left)

ODD OBJECT STRENGTH
3 sets -
5 Sandbag or D-ball ground to over the shoulder
50ft Farmers carry (heavy)