Four rounds, not for time, of: 30 Second Squat Hold 10 Standing Ground to Sky Touches 10 Cossack Squats 5 Inch Worms
immediately followed by…
Four rounds, not for time, of: 10 High Knees 10 Squat Tuck Jumps 10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 20:00, perform the following…
Complete reps of 50, 30 and 20 each of: Goblet Squat Single-Arm Dumbbell Clean (Alternate arms every 5 reps) OR Backpack Sumo Deadlift High Pulls
***
Engine Option Five sets for max calories/reps of: 60 seconds of Rowing or Ski Erg 60 seconds of Push-Ups 60 seconds of Bike Erg or Assault Bike 60 seconds of Air Squats Rest 60 seconds
OR
Against a 90-second clock… 22/15 Machine Calories Max Sandbag/Backpack Bearhug Squats OR Jumping Air Squats Rest 90 seconds and repeat for a total of 8 sets.
