Saturday, June 24th

Performance is in red, Competition is in blue, Links are in green

A) Four sets of:
Dumbbell Bench Press x 8-10 reps 
Rest 45 seconds
Inverted Rows x 10-12 reps 
Rest 45 seconds
Side Plank Kettlebell hold x 45 seconds each side
Rest 45 seconds

B) In teams of 3, alternate whole rounds to complete three rounds each:
15 Burpees
15 Russian Swings 53/35
15 Box jumps 55/45
15 Thrusters 55/45
15 Assault Calories

A) 3 Rounds for times:
7/4 Bar or Ring Muscle Ups
1 Squat clean 70%
1 Squat clean 75%
1 Squat clean 80%
1 Squat clean 85%
1 Squat clean 90%
rest as needed

Scale with bands, boxes or a spotter.

B) In teams of 3, alternate whole rounds to complete three rounds each:
15 Burpees
15 Power snatch 75/55
15 Box jumps 24/20
15 Thrusters 75/55
15 Pull-ups

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531