4.7.19

Conditioning
At 00:00…
3 RFT:
16 GHD Sit Up’s
24 Alt. DB Snatch @ 50/35lbs

At 10:00…
3 RFT:
20/15 Assault Bike
10 Burpee Box Jump Over’s @ 24/20”

At 20:00…
3 RFT:
Row 300/200m
100ft Prisoner Walking Lunges

This is an extremely tough work. Scale appropriately in order to finish each workout under 9 minutes. For the burpee box jump over’s both hands and feet must touch the top of the box.

Accessory (Optional)
20 Strict Press
20 Push Up’s
20 Banded Face Pull’s
x 2-3 Sets