A.
Complete as many rounds and reps as possible in 12 minutes of:
5 Bar Muscle-Ups
10 Dumbbell Hang Power Cleans
30 Double-Unders
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps
Minute 5 – Hollow Rocks or Hold x 30-40 seconds
EZ BURN
In teams of two, complete 300 calories, switching every 15/10 calories
Row or Assault Bike
