122815

Fitness:

For Time-
30, 20, 10x DKB Thrusters (16/12)
30, 20, 10x Double Unders

**For Double Unders, I will accept Tuck Jumps as a substitute. Single Unders (3x) will be considered scaled.

5 Rounds NOT for Time:
Push Press x 3
Pull Up Progression x 1-5

Performance:

6 Rounds for Weight:
Push Jerk x 3
-60-90 seconds Rest after each set.

4 Rounds NOT for Time:
Pull Ups (weighted) x 1-3
– 60 seconds Rest
Rear Delt Raises x 10
– 60 seconds Rest

6 Rounds for Time-
4x DKB Row (24+20/16+12)
6x DKB Clean
8x DKB Shoulder 2 OH

***Weights are asymmetrical, switch which side uses the heavier weight each round.

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