Conditioning: FGB style- 2 rounds, 90 seconds per station
-Machine Calories
-Ground to OH (96/65)
-Burpee
-Thruster (95/65)
-Burpee
-Rest 2 min between rounds
LeanFit: Sub Alt. DB Snatch for Ground to OH and DB Thruster for Barbell
“Captain Jones”
3RFT- 11 Min Cap
21 Medball Situps (20/14)
15 HSPU
9 Power Snatch (95/65)
FrameWork: Use mats if needed or do 5 Wall Walks or 15 box hspu, scale weight as needed
LeanFit: 15 ab-mat situps, run 200m, 15 kb Swings, run 200m
