AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"
3 Rounds for time of:
500m Row
150 Running Step Singles
15 Thrusters, 95/65
For time:
20 Clean & Jerks, 205/145
30 Bar Muscle-ups
40/30 Calories, Air Bike
*Rest 5 minutes between workouts
Or, for a Dumbbell version...
AMRAP 5 min of:
Burpee Box Jump Overs, 24"/20"
3 Rounds for time of:
500m Row
150 Running Step Singles
15 Dumbbell Thrusters, 50's/35's
For time:
50 Dumbbell Clean & Jerks, 50's/35's
30 Bar Muscle-ups
40/30 Calories, Air Bike
*Rest 5 minutes between workouts
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