Warm-up:
- run 1 lap of halls
- 5 reps of the Bear Complex
For time:
20 Wall ball shots
20 Sit-ups
20 Box jumps
20 Push-ups
115/65 pound Clean, 20 reps
20 Double-unders (Or 180 skips)
20 Thrusters, 25/14 pound dumbbells (or use 65/35 bbellls)
20 Pull-ups
65/35 pound Overhead squat, 20 reps
20 Kettlebell swings
65/35 pound Push press, 20 reps
20 Dips
65/35 pound Sumo deadlift high pull, 20 reps
20 Burpees or squat thrusters
95/65 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
115/65 pound Deadlift, 20 reps
20 Knees to elbows (or knees up)
95/65 pound Front squat, 20 reps
DICFIT 