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Warm Up:  

  • 100 Jump rope                       
  • 50 plank shoulder tap             
  • 25 Mountain climbers 
  • 12 push up 

 

Strict Press: 5-5-3-3-1-1
 

Against a 3:00 clock

  • 20 Box Jump/ Step Up 
  • 20 Pull ups/ Ring Row 
  • AMRAP strict press (75/55) 
    *rest one minute

Against a 3:00 clock

  • 20/15 Calorie 
  • 20 Rope Slam 
  • AMRAP Push Press (75/55)
    *rest one minute 

Against a 3:00 clock

  • 20 Kb Swing 
  • 20 Sit Up 
  • AMRAP Alternating DB Snatch (50/30)

Score = Press/ push press and Db Snatch reps

CASHOUT:   5 rounds

  • 10 scissors 
  • 10 flutter 
  • 10 seconds rest