Every 90 seconds, for 12 minutes: Speed Deadlift x 3 reps @ 65% of 1-RM
Reset the barbell every time on the floor...do not perform these touch and go.
B.
With a continuous running clock, perform the following for times: 0:00 - 75/50 Calories of Assault Bike or 1000 Meter Row 5:00 - 75 Shoulder to Overhead (115/75 lbs) 10:00 - 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 - 75 Dumbbell Thrusters (35/25 lbs) 20:00 - 75 Box Jump Overs (24"/20") 25:00 - 800 Meter Run
Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.
