A. Every 2 minutes for 12 minutes:
5 front squats. Increase load.
B. As many rounds as possible in 16 minutes:
2 Chest to bar pull-ups
2 dumbbell cleans (50/30)
2 dumbbell stationary lunges
2 double unders
After completing 2 reps of each exercise, the athlete will complete 4 of each. Then 6 of each. Then 8, etc. increasing by 2 repetitions until 16 minted is up.
5 rounds, each for time:
15 jumping slam balls
6 man makers
*rest 3 minutes between rounds*
Post loads for part A, rounds/reps for part B for 8AM and time for 9AM to comments.