Primer: 3 Rounds:
10 Spiderman and Reach | 10 Box Step Ups Each Side | 10 Hollow Rocks | 10 Air Squats
Capacity Builder:
On The 0: 21 Power Cleans
On The 2: 21 Box Jump Overs @ 30/24
On The 4: 21 Front Squats
On the 6: 21 Power Cleans
On The 8: 21 Box Jump Overs @ 30/24
On The 10: 21 Front Squats
On The 12: 21 Power Cleans
On the 14: 21 Box Jump Overs @ 30/24
On the 16: 21 Front Squats
Barbell: 135/95
90s Cap. Score is the total time for all 9 rounds.
Double Dumbbell with No Box:
On The 0: 21 Double Dumbbell Power Cleans @ 50/35
On The 2: 21 Tuck Jumps
On The 4: 21 Double Dumbbell Front Squats @ 50/35
Bodyweight: 3 Rounds
On The 0: 30 Burpees
On The 2: 30 Tuck Jumps
On The 4: 30 Alternating Lunges
Bulletproof Shoulders: 3 Rounds:
On The 0: 90s Turkish Get Ups
On The 2: Box Jump Overs
On The 4: Goblet Squats