KettleBell/Function:

A.) 7 Rounds

– Sprint to Grass and Back

– 10 OH plate Lunges

Rest 1 min.

B.) 4 rounds

3 min round, 1 min rest

400 m row

in remaining time burpee box over with DB’s

Perform/RX:

A.) 7 Rounds

– Sprint to Grass and Back

– 10 OH plate Lunges

Rest 1 min.

B.) 4 rounds

3 min round, 1 min rest

500 m row

in remaining time burpee box over with DB/KB’s (35/25)

Compete:

A.) 7 Rounds

– Sprint to Grass and Back

– 10 OH plate Lunges

Rest 1 min.

B.) 4 rounds

3 min round, 1 min rest

500 m row

in remaining time burpee box over with KB’s (1.5/1)

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