3 Rounds for time of:
400m run
12 Clean & Jerks, 135/95
2 Rope Climbs, 15 ft.
4 Rounds for time of:
18 Kettlebell Swings, 70/53
15 V-ups
12 Ring Dips
5 Rounds for time of:
20 Wallball Shots, 20/14
5 Bar Muscle-ups
*Rest 5 minutes between workouts
Dumbbell Version…
3 Rounds for time of:
400m run
12 Dumbbell Clean & Jerks, 50's/35's
2 Rope Climbs, 15 ft.
4 Rounds for time of:
21 Dumbbell Swings, 50/35
15 V-ups
12 Ring Dips
5 Rounds for time of:
20 Jumping Air Squats
5 Bar Muscle-ups
*Rest 5 minutes between workouts
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