8 minute sweats
8 minute ladder of:
15 x wall balls
1 x burpee muscle-up
15 x wall balls
2 x burpee muscle-up
continue adding 1 x burpee muscle-up per round.
(rest 3 minutes)
8 minute amreps of:
max thrusters 30kg/20kg
every time you break = ski erg x 10 calories
(rest 3 minutes)
8 minute amrap of diet DT:
12 x deadlifts 50kg/35kg
9 x hang power cleans 50kg/35kg
6 x push jerk 50kg/35kg
(rest 3 minutes)
2 rounds for max calories of:
2 minute assault bike
2 minute rowing