Basics:

Three rounds of:

• Back Squat x 10 reps @ 3011
• Rest 60 seconds
• Dumbbell Bench Press x 10 reps @ 2011
• Rest 60 seconds
• V-Ups x 20 reps
• Rest 60 seconds

Every minute, on the minute, for 6 minutes:

• 6 Thrusters
• 6 Burpees Over the Barbell
• If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Performance

Back Squat

• *Set 1 – 5 reps @ 65%
• *Set 2 – 4 reps @ 75%
• *Set 3 – 3 reps @ 80%
• *Set 4 – 2 reps @ 85%
• *Set 5 – 1 rep @ 90%
• *Set 6 – 10 reps @ 70-80%
• Rest 2 minutes between sets.

Every minute, on the minute, for 6 minutes:

• 6 Thrusters (115/75 lbs)
• 6 Burpees Over the Barbell
• If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Cardio

• Emomx5 40 du/80su