Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Strict Pullup - 40 total reps
Break it up however you want
#2 BB Row - 4 sets x 12 reps
Set 1 - 12 reps at 90% of top weight for today
Set 2 - 12 reps at top weight
Sets 3+4 - 12 reps back down at 90%
#3 Start a timer
PART A
0:00 - As many DB Thrusters as you can out of a total of 50 reps
1:00 - REST
2:00 - As many reps Sledge VS Tire as you can, out of a total of 35 reps each side
3:00 - REST
4:00 - As many Burpees as you can, out of a total of 50 reps
5:00 - REST
6:00 - DB Farmer's Carry as far as you can, out of a total of 250 meters
7:00 - REST
8:00 - As many American Kettlebell Swings as you can, out of a total of 50 reps
9:00 - REST
10:00 - As many DB Rows as you can, out of a total of 50 reps each side
11:00 - REST
PART B
At 12:00, in any order and any combination, do:
DB Thruster 50 reps MINUS how many reps you did in PART A
Sledgehammer vs Tire 35 reps MINUS how many reps you did in PART A
Burpee 50 reps MINUS how many reps you did in PART A
DB Farmer's Carry 250 m MINUS how far you went in PART A Amer. Kettlebell Swing 50 reps MINUS how many reps you did in PART A
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