A
3 Min Steady State Cardio
2 Rounds
1 Length Broad Jump
6 Dumbell Cleans
6 Dumbell Front Squats
(10 min)
B
12 min EMOM
1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats
(15 min)
C
2019 Rogue Invitational Individual Event III
100 Cal Row
80 Wall Balls (20/14)
60 GHD Situps
40 Box Jump Overs (24/20)
96’ Overhead Walking Lunge double KB (53/35)
(2 times length of rack)
*Timecap 30 min, scale GHD with ab mat situps