3 Rounds
30 Double Unders
15 Air Squats (on last squat, pause at bottom)
7 Burpees

Skill Work: 

Alternating between:
3-5 Dumbell Man-Makers (As Heavy as Possible With Consistent Form)
10 Deck Squats

Rest 2 min

8 Bulgarian Split Squats (As Heavy as Possible. 4 each leg)
45sec Static Holds on Pull-up Bar (Big Dawg: L-sit on Pull-up)


AMRAP 3 Minutes x3
21 Thrusters 95/65
Max Bar Facing Burpees in remaining time
Rest 1 Minute Between AMRAPs

Score=Number of Burpees

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s