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9-12

Workout 1;

250 wall balls
150 Cal Row
TC 10 Mins
Split as needed ( row and wall ball at same time) working ygig rotate as you wish until WB and row cals are completed.
Score is time, any additional reps added to TC 10 Mins

Workout 2: Clean 1RM
7 Mins to establish 1RM clean FF
1 Min transition
7 Mins to establish 1RM clean MM
15 Mins TC: score is total kg

Workout 3:
20 burpee over DB facing
20 DB ground to overhead (22.5/2x15/10kg)
10 Bar MU/15 kipping pull up/ 20 jump c2b / 20 jump pull ups.
Relay format any order but switch after last rep.
Into;
50 sync lunges (22.5/2x15/10kg)
50 sync stoh (22.5/2x15kg/10kg
50 synchro squats (22.5/2x15kg/10kg

TC 16 Mins

Times
Event 1
Heat 1 9:30
Heat 2 9:50

Event 2
Heat 1 10:15
Heat 2 10:40

Event 3
Heat 1 11:15
Heat 2 11:35

Post how it went 😍