Conditioning: Pick your Poison (1st come 1st serve on the machines, use a roll of dice if needed coaches)
Max Effort For Time: 1 mile run, 2k Row, 2k Ski, 100/75 cal on Assault Bike
"Weak" of Burpees
3 rounds FGB style :40 per station
Hang Snatch (75/55)
Burpee
Shoulder to Overhead (75/55)
Burpee
Squat Clean
Burpee
There is no rest between movements. You will have :40 sec per station and are going for max reps each time. Keep a continual count going so at the end you have one number of total reps you have done.
Framework (FW): Hang snatch at (55/45) or Hang cleans at (75/55), Burpees the same. Shoulder to overhead the same (depending on which weight you use for first movement. Squat clean the same.
LeanFit (LF): Russian KB Swings (44/26), DB shoulder to OH (35/25), KB Goblet Squat (44/26)
