DEC 3
5 rounds:
In 4:00 complete
Run 300m
10 pushups
20 OH KB lunges
DEC 4
Performance Care:
3x 100m Farmers Carry
Hold KBs at side aim to go UB
-then-
3RFT:
10 row cals
5 burpee Deadlifts 35/25
25 RKBs
DEC 5
5 sets:
10 step back lunges (DB)
20 russian twist
-then-
10 AMRAP:
10 Alternating DB snatch
10 burpees over the DB
DEC 6
30 DB Clean & jerks
800m run
50/40 cal AB
DEC 7
16 AMRAP:
60 cals row
40 AMSU
20 thrusters