Friday Fun!

3 rounds for time @Your Best Technical Effort
600/500m Row
30 Alt. DB Clean + Shoulder2Overhead(from the floor)
30 Box Jumps (step down)
30 Push Ups
30 Box Step Ups (bodyweight)
30 Sprawls
10 Toes To Rings

If you finish before the Time Cap you start doing the ascending ladder (1-2-3-4-5-6-…) of:

Wall Walks
Single Arm DB Thruster Left
Single Arm  DB Thruster Right

Time Cap: 30 min

Friday Fun!

For Time @your best technical effort:
2 Rounds of:
15/12 cal Row
30 Box Jumps (step down)
30 Reverse Lunges (body weight)
15/12 cal Row
30 Sprawls
30 Russian KB Swing (medium weight)
15/12 Cal Row
30 Alternating V-ups/ Single Leg Russian Leg Lifts/Dead Bug
30 Wall Balls
15/12 cal Row
30 Burpees
30 Double-Unders / 60 Single-Unders

*TimeCap: 32 min

*If you finish the workout within the timecap ow for as many calories as possible up to the 32 minute mark.

Time Cap 32 min.