A:Back Squat Total Weight; 2,2,2,2
Your score will equal the weights added up. If you miss a set you don’t score for that round and you only have one attempt at each.

B: 3 Rounds; 4:00 Work; rest 1:00

Round 1
40 Double Unders
20 BB Thrusters 42.5kg/30kg
10 Burpees over Bar

Round 2
40 Double Unders
14 BB Thrusters 60/42.5kg
10 Burpees over Bar

Round 3
40 Double Unders
8 BB Thrusters 80/60kg
10 Burpees over Bar

Quick Fit

A: Run; 3 x 400m; Start runs @ 0:00, 5:00 and 10:00

B: 12:00 AMRAP
10 Burpees
15 V-ups
20 Alternating Jump Lunges

C: 3 x 10-15 lying windshield wipers; rest 2:00